LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

TM 4Q-Shoulder/Hip Endurance Strenght

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Weekly Discussion/Assignment (Week 5)
Step 1: Pick any 2 muscle groups you want to enhance for a given workout.

Step 2: Select which type of strength you want to develop for said muscles: Max, Submax, Endurance or Hypertrophy

Step 3: Design a Workout Session for these two muscle groups on Program Builder. You can use the IoM library or add your own activities. Be sure to include a specific Warm-Up and Cooldown.

Step 4: Share your Muscle-Based Workout in the Discussion Forum. Provide scientific rationale for your workout

Warm-Up Blocks

Warmup Block
Horizontal Loading

Full Body

[J] – Power: Warm Up Sequence #1
Set Reps
1 10
ULT
Prone 1-Arm Forward Lunge to Stand
Set Reps
1 10

Workout Blocks

Working Block
Circuit x 2

Full body Workout Flow from one move to the next.
Repeat Circuit 2-4 X's For Full Body Endurance
Notice your body's shape and recruitment area's that turn on/off.
Feel free to play with your resistance loads and range in the LLT portion.
[(Intensity 60-85%) Strength 70-85%] Work Well and Feel Challenged.
Remember to notice how you feel when you start and your end result!
Options - You have options. Consider flowing thru on the right lead and then repeat on the left or simply alternate leads in each activity.

ULT
Prone 1-Arm Forward Lunge to Stand
reps 8-20 R
Set Reps
1 8-20 R
2 8-20 L
UMT
[J] – Hip Opener Get Up
reps 8-20 R
Set Reps
1 8-20 R
2 8-20 L
LLT
1-Arm Band Resisted Walk
reps 8-20 R
Set Reps
1 8-20 R
2 8-20 L
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps 20 ALT
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
Set Reps
1 20 ALT
LLT
Squat to Lunge w/ OH Reach
reps 8-20 R
Set Reps
1 8-20 R
2 8-20 L
LMT
Big Toe Corkscrew T-Squat Quick Release
reps 8-20 R
Set Reps
1 8-20 R
2 8-20 L

Cooldown
Horizontal Loading

This is your time to reconnect to your body and breath, move slowly and experience your space.
I am hoping you had a great workout today!
Notice the difference in how you feet at the start and now with the end!
Remember to sip water.

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Time
1 1-3 Minutes h:m:s