LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AM 4Q Warm-up Day 1
Giant Set x 1
Child’s Pose to Cobra
Set reps Tempo
1 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 each side controlled
Loaded Rotational Hip Flexor Stretch
Set reps
1 6 each side
Wall MB OH Extension
Set reps Tempo
1 6 controlled
AM Back Superset - Assisted Wide Grip Chinup, Suspended 1 Arm Row w/Rotation
Superset x 2
AM Assisted Wide Grip Chinup
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 10 each side controlled 1-2 minutes
2 10 each side controlled 1-2 minutes
Workout Blocks
AM Chest Superset- Seated Cable Press, Pushups with Rotation
Superset x 2
AM Seated Cable Chest Press
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
AM Pushups with Rotation
Set reps Tempo Rest
1 10 controlled 1-2 minutes
2 10 controlled 1-2 minutes
AM Legs Superset - Free Motion Squat, Lateral Lunge with ViPR Tilt
Superset x 2
AM Free Motion Cable Squat
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 seconds
2 6-8 heavy controlled 0-20 seconds
AM Lateral Lunge with ViPR Tilt
Set reps load Tempo Rest
1 10 moderate controlled 1-2 minutes
2 10 moderate controlled 1-2 minutes
AM Movement Strength - Odd Position, Dead, Agile Strength
Tri-Set x 2
AM Triangle with DB Arm Bar
Set reps load Tempo Rest
1 10 each side moderate controlled 0-1 minute
2 10 each side moderate controlled 0-1 minute
AM Uni Leg Deadlift with 2 Arm DB Curl to OH Press
Set reps load Tempo Rest
1 8 each side moderate controlled 0-1 minute
2 8 each side moderate controlled 0-1 minute
KB Pivot Swing
Set reps load Tempo Rest
1 20 moderate controlled 0-1 minute
2 20 moderate controlled 0-1 minute
Cool Down Blocks
Cool Down Block
Horizontal
Weighted Belly Breathing
Set reps time
1 1 1-2 minutes

AM Total Body Muscular Endurance + Movement Strength Day 1

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

This workout is designed for Total Body Muscular Endurance and Movement Strength.

Warm-Up Blocks

AM 4Q Warm-up Day 1
Giant Set x 1

ULT
Child’s Pose to Cobra
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
reps 6 each side
Tempo controlled
Set Reps Tempo
1 6 each side Controlled
LMT
Loaded Rotational Hip Flexor Stretch
reps 6 each side
Set Reps
1 6 each side
LLT
Wall MB OH Extension
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled

AM Back Superset - Assisted Wide Grip Chinup, Suspended 1 Arm Row w/Rotation
Superset x 2

ULT
AM Assisted Wide Grip Chinup
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 10 each side
Tempo controlled
Rest 1-2 minutes
Set Reps Tempo Rest
1 10 each side Controlled 1-2 minutes (h:m:s)
2 10 each side Controlled 1-2 minutes (h:m:s)

Workout Blocks

AM Chest Superset- Seated Cable Press, Pushups with Rotation
Superset x 2

LLT
AM Seated Cable Chest Press
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
UMT
AM Pushups with Rotation
reps 10
Tempo controlled
Rest 1-2 minutes
Set Reps Tempo Rest
1 10 Controlled 1-2 minutes (h:m:s)
2 10 Controlled 1-2 minutes (h:m:s)

AM Legs Superset - Free Motion Squat, Lateral Lunge with ViPR Tilt
Superset x 2

LLT
AM Free Motion Cable Squat
reps 6-8
load heavy
Tempo controlled
Rest 0-20 seconds
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 seconds (h:m:s)
2 6-8 Heavy Controlled 0-20 seconds (h:m:s)
LMT
AM Lateral Lunge with ViPR Tilt
reps 10
load moderate
Tempo controlled
Rest 1-2 minutes
Set Reps Load Tempo Rest
1 10 Moderate Controlled 1-2 minutes (h:m:s)
2 10 Moderate Controlled 1-2 minutes (h:m:s)

AM Movement Strength - Odd Position, Dead, Agile Strength
Tri-Set x 2

LMT
AM Triangle with DB Arm Bar
reps 10 each side
load moderate
Tempo controlled
Rest 0-1 minute
Set Reps Load Tempo Rest
1 10 each side Moderate Controlled 0-1 minute (h:m:s)
2 10 each side Moderate Controlled 0-1 minute (h:m:s)
LLT
AM Uni Leg Deadlift with 2 Arm DB Curl to OH Press
reps 8 each side
load moderate
Tempo controlled
Rest 0-1 minute
Set Reps Load Tempo Rest
1 8 each side Moderate Controlled 0-1 minute (h:m:s)
2 8 each side Moderate Controlled 0-1 minute (h:m:s)
LMT
KB Pivot Swing
reps 20
load moderate
Tempo controlled
Rest 0-1 minute
Set Reps Load Tempo Rest
1 20 Moderate Controlled 0-1 minute (h:m:s)
2 20 Moderate Controlled 0-1 minute (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR LLT
Weighted Belly Breathing
Set Reps Time
1 1 1-2 Minutes h:m:s