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

[Initials][Quadrant][Muscles][Adaptation]

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

Warm-Up Blocks

AHHPS - TSpine Activation Block
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Time
1 10 h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
OH Squat Forced Exhalation
Set Reps Load Tempo
1 1-2 Light Controlled

Breath out All your air with each rep

UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Percussive Exhalation OH Squat
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LLT
Shoulder Rotation -Band Quick Release
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Strength Endurance Superset Chest (DB Bench --> Braz Push Up)
Superset x 3

LLT
DB Bench Press
reps 5
load heavy
Tempo slow
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Slow 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)
UMT
Brazilian Push Up
reps 10
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 10 Controlled 90s (h:m:s)
2 10 Controlled 90s (h:m:s)
3 10 Controlled 90s (h:m:s)

Superset Str Endurance Glutes
Superset x 1

LLT
KB SL RDL
reps 10
Set Reps
1 10
UMT
Prisoner Runner’s Medial Hinge
reps 10
Set Reps
1 10