LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Mobility & Activation
Horizontal
Half Knee Thoracic 1 Arm Opener
Set reps
1 10
Spiderman Lunge
Set reps Tempo
1 10 controlled
McGill Curl Up
Set reps Tempo
1 6 controlled
2 6 controlled
3 6 controlled
Side Plank from Knees
Set reps Tempo
1 5-10 sec hold controlled
2 5-10 sec hold controlled
3 5-10 sec hold controlled
Banded Pull Aparts
Set reps
1 10
Pallof Press – Static Lunge
Set reps
1 10
TRX Row
Set reps
1 10
Workout Blocks
Full Body Split
Giant Set x 3
Box Squat to Curl to Overhead Press
Set reps Tempo Rest
1 10-12 controlled 60-90 secs
2 10-12 controlled 60-90 secs
3 10-12 controlled 60-90 secs
Inverted Row
Set reps Tempo Rest
1 10-12 controlled 45 secs
2 10-12 controlled 45 secs
3 10-12 controlled 45 secs
Elevated Push Up
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Glute Bridge
Set reps Tempo Rest
1 10 slow 45 secs
2 10 slow 45 secs
3 10 slow 45 secs
RKC Plank
Set time Hold
1 10
2 10
3 10
Cool Down Blocks
Post Work Out Stretching
Circuit x 1
Seated 90-90 Stretch
Set time
1 60s
Quadruped Medial Hip Stretch
Set reps
1 10
Half Kneeling Sky Reach w_Breath
Set reps
1 10

Aaron B Full Body Week 2

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

Warm-Up Blocks

Mobility & Activation
Horizontal Loading

Self-myofacial rolling if preferred

LMT
Half Knee Thoracic 1 Arm Opener
Set Reps
1 10
ULT
Spiderman Lunge
Set Reps Tempo
1 10 Controlled
ULT
McGill Curl Up
Set Reps Tempo
1 6 Controlled
2 6 Controlled
3 6 Controlled
ULT
Side Plank from Knees
Set Reps Tempo
1 5-10 sec hold Controlled
2 5-10 sec hold Controlled
3 5-10 sec hold Controlled
LMT
Banded Pull Aparts
-Keep shoulders down in a neutral position from elevating upward
Set Reps
1 10
LLT
Pallof Press – Static Lunge
Set Reps
1 10
ULT
TRX Row
Set Reps
1 10

Workout Blocks

Full Body Split
Giant Set x 3

Squat to Vertical Push
Pull
Horizontal Push
Hinge
Stability (Core)

LLT
Box Squat to Curl to Overhead Press
reps 10-12
Tempo controlled
Rest 60-90 secs
Set Reps Tempo Rest
1 10-12 Controlled 60-90 secs (h:m:s)
2 10-12 Controlled 60-90 secs (h:m:s)
3 10-12 Controlled 60-90 secs (h:m:s)
LLT
Inverted Row
reps 10-12
Tempo controlled
Rest 45 secs
Set Reps Tempo Rest
1 10-12 Controlled 45 secs (h:m:s)
2 10-12 Controlled 45 secs (h:m:s)
3 10-12 Controlled 45 secs (h:m:s)
LLT
Elevated Push Up
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
ULT
Glute Bridge
reps 10
Tempo slow
Rest 45 secs
Set Reps Tempo Rest
1 10 Slow 45 secs (h:m:s)
2 10 Slow 45 secs (h:m:s)
3 10 Slow 45 secs (h:m:s)
ULT
RKC Plank
time 10
Hold
Set Time Hold
1 10 h:m:s h:m:s
2 10 h:m:s h:m:s
3 10 h:m:s h:m:s

Cool Down Blocks

Post Work Out Stretching
Circuit x 1

LAR ULT
Seated 90-90 Stretch
time 60s
Stretch for the hips
Set Time
1 60s h:m:s

Allow legs to create 90 degree angel (stretches glutes / inner thigh)

LAR ULT
Quadruped Medial Hip Stretch
reps 10
Set Reps
1 10
GAR ULT
Half Kneeling Sky Reach w_Breath
reps 10
Stretch for the front hip and torso. Breath focused.
Set Reps
1 10