LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Deadlift Prep 1
Circuit x 2
IR Active Hamstring Stretch
Set reps Hold Rest
1 3 10 sec 15 sec
2 3 10 sec 15 sec
Alternating Pigeon
Set reps Hold Rest
1 5 ea 5 sec 15 sec
2 5 ea 5 sec 15 sec
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set reps Rest
1 5 ea 15 sec
2 5 ea 15 sec
Prisoner Runner’s Hinge
Set reps Rest
1 5 ea 15 sec
2 5 ea 15 sec
BB 1:2:3 Hip Hinge
Set reps Rest
1 10 15 sec
2 10 15 sec
Workout Blocks
Working Block
Horizontal
Dead Shift Block 1
Giant Set x 3
DB – Posterior Lunge, DeadShift
Set reps Tempo Rest
1 10 ea fast 30 sec
2 10 ea fast 30 sec
3 10 ea fast 30 sec
Crossover DB Deadlift
Set reps Tempo Rest
1 10 ea controlled 30 sec
2 10 ea controlled 30 sec
3 10 ea controlled 30 sec
OH Deadshift off of Table
Set reps Tempo Rest
1 10 controlled 30 sec
2 10 controlled 30 sec
3 10 controlled 30 sec
Rotational Deadshift Shuffle
Set reps Tempo Rest
1 10 ea explosive 2 min
2 10 ea explosive 2 min
3 10 ea explosive 2 min
Relative Strength Block 1
Giant Set x 3
Push Up to forward Step
Set reps Rest
1 8 ea 30 sec
2 8 ea 30 sec
3 8 ea 30 sec
Forward & Reverse Traveling Ape
Set reps Rest
1 10 30 sec
2 10 30 sec
3 10 30 sec
Deep Squat Get Up
Set reps Rest
1 8 ea 30 sec
2 8 ea 30 sec
3 8 ea 30 sec
Set reps Rest
1 10 ea 1 min
2 10 ea 1 min
3 10 ea 1 min
Cool Down Blocks
Cool Down Block
Horizontal
Deadlift cool down
Tri-Set x 1
IR Active Hamstring Stretch
Set reps time
1 1 Right 1 m
Pigeon
Set reps time
1 1 Right 1 m
Cobra
Set reps time
1 1 1 m

Brian Dahl Movement Strength 1 [dead shifts and relative strength]

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

Maintain core tension throughout the body on all lifts. If fatigue is limiting body tension, allow for more recovery time.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Deadlift Prep 1
Circuit x 2

This block should prepare the glutes, back, and core for loading in a deadlift (hip hinge pattern).

ULT
IR Active Hamstring Stretch
reps 3
Hold 10 sec
Rest 15 sec
Set Reps Hold Rest
1 3 10 sec h:m:s 15 sec (h:m:s)
2 3 10 sec h:m:s 15 sec (h:m:s)
UMT
Alternating Pigeon
reps 5 ea
Hold 5 sec
Rest 15 sec
Set Reps Hold Rest
1 5 ea 5 sec h:m:s 15 sec (h:m:s)
2 5 ea 5 sec h:m:s 15 sec (h:m:s)
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
reps 5 ea
Rest 15 sec
Set Reps Rest
1 5 ea 15 sec (h:m:s)
2 5 ea 15 sec (h:m:s)
ULT
Prisoner Runner’s Hinge
reps 5 ea
Rest 15 sec
Set Reps Rest
1 5 ea 15 sec (h:m:s)
2 5 ea 15 sec (h:m:s)
LLT
BB 1:2:3 Hip Hinge
reps 10
Rest 15 sec
Set Reps Rest
1 10 15 sec (h:m:s)
2 10 15 sec (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

Dead Shift Block 1
Giant Set x 3

This movement based strength block utilizes dead shifts to increase the intensity of otherwise less challenging movements and loads. Make sure you honor the pause and unload the weight to ensure your body and nervous system experience engaging against a dead weight.

LLT
DB – Posterior Lunge, DeadShift
reps 10 ea
Tempo fast
Rest 30 sec
Set Reps Tempo Rest
1 10 ea Fast 30 sec (h:m:s)
2 10 ea Fast 30 sec (h:m:s)
3 10 ea Fast 30 sec (h:m:s)
LMT
Crossover DB Deadlift
reps 10 ea
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 10 ea Controlled 30 sec (h:m:s)
2 10 ea Controlled 30 sec (h:m:s)
3 10 ea Controlled 30 sec (h:m:s)
LLT
OH Deadshift off of Table
reps 10
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 10 Controlled 30 sec (h:m:s)
2 10 Controlled 30 sec (h:m:s)
3 10 Controlled 30 sec (h:m:s)
LMT
Rotational Deadshift Shuffle
reps 10 ea
Tempo explosive
Rest 2 min
An explosive total body exercise that enhances power and/or endurance through the transverse plane while under load.
Set Reps Tempo Rest
1 10 ea Explosive 2 min (h:m:s)
2 10 ea Explosive 2 min (h:m:s)
3 10 ea Explosive 2 min (h:m:s)

Relative Strength Block 1
Giant Set x 3

This block utilizes your body weight for all loading. Ideal when minimal equipment is available.

UMT
Push Up to forward Step
reps 8 ea
Rest 30 sec
Full range push up. Replace the foot with the hand on the forward step. Alternate from side to side.
Set Reps Rest
1 8 ea 30 sec (h:m:s)
2 8 ea 30 sec (h:m:s)
3 8 ea 30 sec (h:m:s)
ULT
Forward & Reverse Traveling Ape
reps 10
Rest 30 sec
Squat down with the feet together . Propel yourself forward onto your hands lifting the feet off the ground and tucking the knees up and into the chest. Pull the feet forward and land them lightly. On the reverse, load into the hands and lift the hips. Push your weight backwards towards your feet and again land lightly.
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
3 10 30 sec (h:m:s)
ULT
Deep Squat Get Up
reps 8 ea
Rest 30 sec
Set Reps Rest
1 8 ea 30 sec (h:m:s)
2 8 ea 30 sec (h:m:s)
3 8 ea 30 sec (h:m:s)
reps 10 ea
Rest 1 min
Set Reps Rest
1 10 ea 1 min (h:m:s)
2 10 ea 1 min (h:m:s)
3 10 ea 1 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Deadlift cool down
Tri-Set x 1

Decrease tension in low back and glutes

ULT
IR Active Hamstring Stretch
reps 1 Right
time 1 m
Set Reps Time
1 1 Right 1 M h:m:s
LAR UMT
Pigeon
reps 1 Right
time 1 m
Stretch for the LPHC
Set Reps Time
1 1 Right 1 M h:m:s
ULT
Cobra
reps 1
time 1 m
Set Reps Time
1 1 1 M h:m:s