Set	time
1	10-15 min

Set	reps	load	Tempo
1	30s	light	controlled
2	30s	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Set	reps	load	Rest
1	8	heavy	0
2	8	heavy	0

Set	reps	load	Tempo	Rest
1	6 per side	moderate	controlled	1 min
2	6 per side	moderate	controlled	1 min

Set	reps	load	Rest
1	8	heavy	0
2	8	heavy	0

Set	reps	Tempo	Rest
1	3 per side	controlled	1 min
2	6 per side	controlled	1 min

Set	reps	load	Rest
1	5 per forward leg	heavy	0
2	5 per forward leg	heavy	0

Set	reps	load	Tempo	Rest
1	6 per leg stance leg	moderate	controlled	1 min
2	6 per leg stance leg	moderate	controlled	1 min

Set	reps	load	Rest
1	8	heavy	0
2	8	heavy	0

Set	reps	Tempo	Rest
1	5 groups per leg	controlled	1 min
2	5 groups per leg	controlled	1 min

(AS) Strength Endurance Superset for Hips, Core and Chest

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This workout takes you through a four supersets including hip chest or pushing and core focus. Follow the coaching cues on each exercise.

Warm-Up Blocks

Fast-Paced Walk
Horizontal Loading

ULT
Walk

Set	Time
1	10-15 min h:m:s

T-Spine 4Q Mobility 1
Giant Set x 2

4 T-Spine Mobility exercises, 1 from each mechanical quadrant. Modify exercises to meet your abilities.

LAR ULT
Stability Ball Child’s Pose

reps 30s

load light

Tempo controlled

Set	Reps	Load	Tempo
1	30s	Light	Controlled
2	30s	Light	Controlled

UMT
Prone T-Spine Rotation

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

LLT
Wall MB OH Extension

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

LMT
Band Step Type 2 Reaches

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

Workout Blocks

Working Block
Horizontal Loading

(AS) Strength Endurance Squat Superset Combo B
Superset x 2

Perform one set of the Db front squat, followed immediately by the band warding squat with 6 reps on each side. The goal is to completely fatigue the legs and test control through the core.

LLT
(AS) Db Front Squat

reps 8

load heavy

Rest 0

This exercise focuses on strengthening the quads and core.

Set	Reps	Load	Rest
1	8	Heavy	0 (h:m:s)
2	8	Heavy	0 (h:m:s)

Keep elbows high and sit back through hips on the inhale. Pay attention to the core as the weight is held in front.

LLT
(AS) Band Ward Squat LLT

reps 6 per side

load moderate

Tempo controlled

Rest 1 min

This is a core stabilization (anti-rotation) and pressure management exercise paired with a lower extremity strength exercise.

Set	Reps	Load	Tempo	Rest
1	6 per side	Moderate	Controlled	1 min (h:m:s)
2	6 per side	Moderate	Controlled	1 min (h:m:s)

Press a band straight out at chest height and maintain tension throughout the squat. Inhale lower down and exhale stand.

(AS) Strength Endurance Chest Combo B
Superset x 2

This superset uses a traditional bench press followed by a bodyweight non-traditional movement based exercise. Complete one set of exercise one followed immediately by one set of exercise two.

LLT
(AS) Stability Ball Db Bench Press LLT

reps 8

load heavy

Rest 0

This is a chest and shoulder exercise.

Set	Reps	Load	Rest
1	8	Heavy	0 (h:m:s)
2	8	Heavy	0 (h:m:s)

Inhale lower the weight down, exhale push up. Press up strong through the shoulders.

UMT
(AS) Lateral Crawl UMT

reps 3 per side

Tempo controlled

Rest 1 min

This is a body awareness exercise which is fantastic at being able to connect with the deep core and shoulder stabilizers.

Set	Reps	Tempo	Rest
1	3 per side	Controlled	1 min (h:m:s)
2	6 per side	Controlled	1 min (h:m:s)

Create a box with your body. Begin with your knees hovering right above the ground and lift the same side hand and foot as you travel to the side. Breathe evenly as you travel along the ground.

AS Strength Endurance Superset Deadlift and Deadshift Combo B
Superset x 2

This superset uses a loaded decoupling pattern to start and a rotational deadshift for the second exercise. Perform one set of exercise one with the right leg forward then one set of the second exercise with the right leg static.

LLT
(AS) Staggered Stance Db Deadlift LLT

reps 5 per forward leg

load heavy

Rest 0

This exercise adds a load to a decoupling exercise for the hips. Fantastic for pelvic floor.

Set	Reps	Load	Rest
1	5 per forward leg	Heavy	0 (h:m:s)
2	5 per forward leg	Heavy	0 (h:m:s)

Align feet in a toe of the back foot bisects the arch of the front foot. Hinge at the hips and think about spreading the sit bones. Inhale lower, exhale stand.

LMT
(AS) Opposite Side Rotational One Arm Db Deadshift LMT

reps 6 per leg stance leg

load moderate

Tempo controlled

Rest 1 min

This odd position strength exercise is amazing for the loading into internal rotation which is fantastic for the pelvic floor.

Set	Reps	Load	Tempo	Rest
1	6 per leg stance leg	Moderate	Controlled	1 min (h:m:s)
2	6 per leg stance leg	Moderate	Controlled	1 min (h:m:s)

Grab the ground with your big toe and spread your foot. Step around with your opposite leg and form a "T" with your feet. Inhale lower down and exhale stand up.

AS Strength Endurance Back Superset Combo B
Superset x 2

This superset uses a heavy traditional lift where you are using your core to isometrically control the position of the ribcage followed immediately by a lunge combo, unloaded with a hand reach.

LLT
(AS) Db Pullover LLT

reps 8

load heavy

Rest 0

This exercise is for the chest and shoulders.

Set	Reps	Load	Rest
1	8	Heavy	0 (h:m:s)
2	8	Heavy	0 (h:m:s)

Keeping your ribcage down. Inhale and hinge the shoulders back. Exhale pull back through the middle.

UMT
(AS) Reverse to Rotational Lunge with 2 Arm Reach at Overhead

reps 5 groups per leg

Tempo controlled

Rest 1 min

This exercise is whole body with a focus on core activation via the hips and arms.

Set	Reps	Tempo	Rest
1	5 groups per leg	Controlled	1 min (h:m:s)
2	5 groups per leg	Controlled	1 min (h:m:s)

Think about reaching your hands high to the celing instead of reaching back and arching. Inhale into your lunge and exhale up. Use your non lunging leg as an anchor and lock it into the floor.
Pivot between reverse and rotational lunge.

Cool Down Blocks

Cool Down Block
Horizontal Loading

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

LAR
Self-Massage: Glutes

"How-to" self-massage for the glutes/posterior hip.

Set	Reps
1

LAR
Self-Massage: Low Back

"How-to" self-massage for the low back/lumbar region.

Set	Reps
1

LAR
Self-Massage: T-Spine

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Reps
1

Warm-Up Blocks

Fast-Paced Walk Horizontal Loading

ULT Walk

T-Spine 4Q Mobility 1 Giant Set x 2

LAR ULT Stability Ball Child’s Pose reps 30s load light Tempo controlled

UMT Prone T-Spine Rotation reps 10 load light Tempo controlled

LLT Wall MB OH Extension reps 10 load light Tempo controlled

LMT Band Step Type 2 Reaches reps 10 load light Tempo controlled

Workout Blocks

Working Block Horizontal Loading

(AS) Strength Endurance Squat Superset Combo B Superset x 2

LLT (AS) Db Front Squat reps 8 load heavy Rest 0

LLT (AS) Band Ward Squat LLT reps 6 per side load moderate Tempo controlled Rest 1 min

(AS) Strength Endurance Chest Combo B Superset x 2

LLT (AS) Stability Ball Db Bench Press LLT reps 8 load heavy Rest 0

UMT (AS) Lateral Crawl UMT reps 3 per side Tempo controlled Rest 1 min

AS Strength Endurance Superset Deadlift and Deadshift Combo B Superset x 2

LLT (AS) Staggered Stance Db Deadlift LLT reps 5 per forward leg load heavy Rest 0

LMT (AS) Opposite Side Rotational One Arm Db Deadshift LMT reps 6 per leg stance leg load moderate Tempo controlled Rest 1 min

AS Strength Endurance Back Superset Combo B Superset x 2

LLT (AS) Db Pullover LLT reps 8 load heavy Rest 0

UMT (AS) Reverse to Rotational Lunge with 2 Arm Reach at Overhead reps 5 groups per leg Tempo controlled Rest 1 min