LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Relative Strength

Set	reps	Tempo	Rest
1	8	controlled	:00
2	8	controlled	:00
3	8	controlled	:00

[J] – Hip Opener Get Up 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	:00
2	10	controlled	:00
3	10	controlled	:00

Neutral Grip Chin Up 3 x 8

Set	reps	Tempo	Rest
1	8	controlled	:00
2	8	controlled	:00
3	8	controlled	:00

Bulgarian Squat with Medial Reach 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	:00:02
2	10	controlled	:00:02
3	10	controlled	:00:02

BB Deadlift Neutral Stance 3 x 10

Set	reps	load	Tempo	Rest
1	10	heavy	controlled	:00
2	10	heavy	controlled	:00
3	10	heavy	controlled	:00

DB – Posterior Lunge, DeadShift 3 x 10

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	00
2	10	moderate	controlled	00
3	10	moderate	controlled	00

MB Half Kneeling Rotational Deadshift 3 x 10

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	00
2	10	moderate	controlled	00
3	10	moderate	controlled	00

Crossover DB Deadlift 3 x 10

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	00:02:00
2	10	moderate	controlled	00:02:00
3	10	moderate	controlled	00:02:00

DF 4Q Dead & Relative Strength Circuit

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Relative Strength
Giant Set x 3

ULT
Push Up

reps 8

Tempo controlled

Rest :00

Set	Reps	Tempo	Rest
1	8	Controlled	:00 (h:m:s)
2	8	Controlled	:00 (h:m:s)
3	8	Controlled	:00 (h:m:s)

UMT
[J] – Hip Opener Get Up

reps 10

Tempo controlled

Rest :00

Set	Reps	Tempo	Rest
1	10	Controlled	:00 (h:m:s)
2	10	Controlled	:00 (h:m:s)
3	10	Controlled	:00 (h:m:s)

ULT
Neutral Grip Chin Up

reps 8

Tempo controlled

Rest :00

Set	Reps	Tempo	Rest
1	8	Controlled	:00 (h:m:s)
2	8	Controlled	:00 (h:m:s)
3	8	Controlled	:00 (h:m:s)

UMT
Bulgarian Squat with Medial Reach

reps 10

Tempo controlled

Rest :00:02

Set	Reps	Tempo	Rest
1	10	Controlled	:00:02 (h:m:s)
2	10	Controlled	:00:02 (h:m:s)
3	10	Controlled	:00:02 (h:m:s)

Workout Blocks

Dead Strength
Giant Set x 3

LLT
BB Deadlift Neutral Stance

reps 10

load heavy

Tempo controlled

Rest :00

Set	Reps	Load	Tempo	Rest
1	10	Heavy	Controlled	:00 (h:m:s)
2	10	Heavy	Controlled	:00 (h:m:s)
3	10	Heavy	Controlled	:00 (h:m:s)

LLT
DB – Posterior Lunge, DeadShift

reps 10

load moderate

Tempo controlled

Rest 00

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	00 (h:m:s)
2	10	Moderate	Controlled	00 (h:m:s)
3	10	Moderate	Controlled	00 (h:m:s)

LMT
MB Half Kneeling Rotational Deadshift

reps 10

load moderate

Tempo controlled

Rest 00

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	00 (h:m:s)
2	10	Moderate	Controlled	00 (h:m:s)
3	10	Moderate	Controlled	00 (h:m:s)

LMT
Crossover DB Deadlift

reps 10

load moderate

Tempo controlled

Rest 00:02:00

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	00:02:00 (h:m:s)
2	10	Moderate	Controlled	00:02:00 (h:m:s)
3	10	Moderate	Controlled	00:02:00 (h:m:s)