LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AL - Full Body Activation/ Warm Up
Horizontal
Rub and Scrub Pelvis
Set time Tempo
1 1 min controlled
Crab Single Leg Squat
Set reps Tempo
1 10 controlled
Body-Weight Flow
Set time Tempo
1 1 min controlled
Type 1 Spinal Motion Percussive Exhalation
Set reps
1 5 per side
Eye Tracking Lateral Lunge
Set reps Tempo
1 10 controlled
Workout Blocks
AL - Anterior Leg Superset : BB 3:2:1 Tempo Squat ----> BB Pivot Squat
Superset x 2
BB 3:2:1 Tempo Squat
Set reps load Tempo
1 5 heavy controlled
2 5 heavy controlled
BB Pivot Squat
Set reps load Tempo Rest
1 10-20 moderate controlled 60 sec
2 10-20 moderate controlled 60 sec
AL - Posterior Leg Superset : DB Fwd Lunge ---> DB Transverse Lunge Shoulder Carry
Superset x 2
DB Fwd Lunge
Set reps load Tempo
1 10 moderate controlled
2 10 moderate controlled
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 10-20 light controlled 60 sec
2 10-20 light controlled 60 sec
AL -Anterior Push
Superset x 2
[J] – Push Up to Step
Set reps Tempo
1 10-20 controlled
2 10-20 controlled
Push Up to Rotation
Set reps
1 Pushup to failure
2 Pushup to failure
Cool Down Blocks
AL -Cool Down Block
Horizontal
Half Kneeling Lateral Frog
Set time Tempo
1 1 min controlled
Half Kneel Loaded Shoulder Flexion
Set time Tempo
1 1 min controlled
Prone T-Spine Rotation
Set time Tempo
1 1 min controlled

AL 4Q Superset Anterior/Poster Legs and Anterior Push

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

This 4Q session is designed to strengthen muscular endurance. It is done with supersets of two similar movements increasing endurance starting with focus on anterior dominate legs, followed by posterior legs. Last it moves to pushing of the anterior body and working to failure after each round.

Warm-Up Blocks

AL - Full Body Activation/ Warm Up
Horizontal Loading

In this horizontal warm-up we focus on going through activation and dynamic stretching in all 4 quadrants. Perform each movement with controlled tempo with no rest before moving onto the next.

Rub and Scrub Pelvis
Set Time Tempo
1 1 min h:m:s Controlled

Focus on fluid dynamics getting some action to the hip area

ULT
Crab Single Leg Squat
Set Reps Tempo
1 10 Controlled

A little SMUR while also getting fluid to shoulders and legs

UMT
Body-Weight Flow
Set Time Tempo
1 1 min h:m:s Controlled

Here we have some fluid dynamics and some dynamic movements for the entire body

UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps
1 5 per side
UMT
Eye Tracking Lateral Lunge
Set Reps Tempo
1 10 Controlled

Stimulation - making sure to open eyes as large as possible. Change up the direction of where you are looking throughout the exercise.

Workout Blocks

AL - Anterior Leg Superset : BB 3:2:1 Tempo Squat ----> BB Pivot Squat
Superset x 2

Perform the exercises with a controlled tempo. Rest 60 sec before repeating the superset. Be mindful to engage the core by pushing out filling the gap in your "belt" especially on the rise of the squat.

LLT
BB 3:2:1 Tempo Squat
reps 5
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
LMT
BB Pivot Squat
reps 10-20
load moderate
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 10-20 Moderate Controlled 60 sec (h:m:s)
2 10-20 Moderate Controlled 60 sec (h:m:s)

AL - Posterior Leg Superset : DB Fwd Lunge ---> DB Transverse Lunge Shoulder Carry
Superset x 2

Perform exercises with a controlled tempo. Rest 60 sec before beginning second set.

LLT
DB Fwd Lunge
reps 10
load moderate
Tempo controlled
Bend your knee and hip to the same angle.
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled

Focus on keeping the dumbbells high on the shoulders and using the back foot to help pushup from the ground when rising.

LMT
DB Transverse Lunge Shoulder Carry
reps 10-20
load light
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 10-20 Light Controlled 60 sec (h:m:s)
2 10-20 Light Controlled 60 sec (h:m:s)

Focus on rotating the foot to "4-5 o'clock" and sitting back in hips in the lunge.

AL -Anterior Push
Superset x 2

Perform these movements in a controlled tempo. Position hands under the shoulders with fingers spread wide making good contact with the ground. Move on to the second set after 60 sec of rest.

ULT
[J] – Push Up to Step
reps 10-20
Tempo controlled
Set Reps Tempo
1 10-20 Controlled
2 10-20 Controlled

Focus on the push followed by quick feet into the lunge position.

UMT
Push Up to Rotation
reps Pushup to failure
Set Reps
1 Pushup to failure
2 Pushup to failure

Do this movement until failure while still maintaining good form. Focus on the push with a good rotation.

Cool Down Blocks

AL -Cool Down Block
Horizontal Loading

Perform each movement with slow diaphragmatic breathing with a sequence of 10 seconds inhalation, hold for 4 seconds, exhalation for 6 seconds - do your best to begin the process of tapping into your parasympathetic nervous system and regeneration.

UMT
Half Kneeling Lateral Frog
Hip Mobility. Wide kneeling position with foot externally rotated, leaning into hip.
Set Time Tempo
1 1 min h:m:s Controlled
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Time Tempo
1 1 min h:m:s Controlled
UMT
Prone T-Spine Rotation
Set Time Tempo
1 1 min h:m:s Controlled