LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block

Horizontal

Crab Single Leg Squat 1 x 8

Set	reps
1	8

Child’s Pose to Cobra 1 x 8

Set	reps
1	8

DB Multi-planar Lunge with Reaches 1 x 8

Set	reps
1	8

Big Toe Corkscrew Monster Band Squat 1 x 10

Set	reps
1	10

MB Rotational Wall Ward 1 x 6

Set	reps
1	6

Eye Tracking Rotational Jump 1 x 6

Set	reps
1	6

Workout Blocks

Lower Body Strength

Superset x 3

DB Squat 3 x 15

Set	reps
1	15
2	15
3	15

Lateral Lunges with Towel Push 3 x 8/side

Set	reps
1	8/side
2	8/side
3	8/side

Horizontal Push Strength

Superset x 3

DB Bench Press 3 x 10

Set	reps
1	10
2	10
3	10

Rotational Push Up 3 x 10

Set	reps
1	10
2	10
3	10

Pulling Strength SuperSets

Superset x 3

DB Bentover Row 3 x 10

Set	reps
1	10
2	10
3	10

Tension Towel Pull Down 3 x 10

Set	reps
1	10
2	10
3	10

Core

Superset x 2

Side Plank 2 x 40

Set	time
1	40
2	40

Dip Bar Leg Raise 2 x 10

Set	reps
1	10
2	10

Cool Down Blocks

Cool Down Block

Horizontal

4:7:8 Parasympathetic Breathing 1 x 10

Set	reps
1	10

Full Body Strength Endurance 1 全身肌耐力训练 1

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Today we will focus on total body muscular endurance.
It will train in superset style. LLT+UMT
3 total superset focus on squat pattern, push pattern and pull pattern.
Only require a set of dumbells and a towel.

Warm-Up Blocks

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

Set	Reps
1	8

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

ULT
Child’s Pose to Cobra

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat

Set	Reps
1	10

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

LMT
MB Rotational Wall Ward

Set	Reps
1	6

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	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Lower Body Strength
Superset x 3

LLT
DB Squat

reps 15

Set	Reps
1	15
2	15
3	15

UMT
Lateral Lunges with Towel Push

reps 8/side

Set	Reps
1	8/side
2	8/side
3	8/side

Horizontal Push Strength
Superset x 3

LLT
DB Bench Press

reps 10

Set	Reps
1	10
2	10
3	10

UMT
Rotational Push Up

reps 10

Set	Reps
1	10
2	10
3	10

Pulling Strength SuperSets
Superset x 3

LLT
DB Bentover Row

reps 10

Set	Reps
1	10
2	10
3	10

UMT
Tension Towel Pull Down

reps 10

Set	Reps
1	10
2	10
3	10

Core
Superset x 2

UMT
Side Plank

time 40

Set	Time
1	40 h:m:s
2	40 h:m:s

ULT
Dip Bar Leg Raise

reps 10

Set	Reps
1	10
2	10

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
4:7:8 Parasympathetic Breathing

1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.

Set	Reps
1	10

Warm-Up Blocks

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block Horizontal Loading

ULT Crab Single Leg Squat

ULT Child’s Pose to Cobra

LMT DB Multi-planar Lunge with Reaches

LLT Big Toe Corkscrew Monster Band Squat

LMT MB Rotational Wall Ward

UMT Eye Tracking Rotational Jump

Workout Blocks

Lower Body Strength Superset x 3

LLT DB Squat reps 15

UMT Lateral Lunges with Towel Push reps 8/side

Horizontal Push Strength Superset x 3

LLT DB Bench Press reps 10

UMT Rotational Push Up reps 10

Pulling Strength SuperSets Superset x 3

LLT DB Bentover Row reps 10

UMT Tension Towel Pull Down reps 10

Core Superset x 2

UMT Side Plank time 40

ULT Dip Bar Leg Raise reps 10

Cool Down Blocks

Cool Down Block Horizontal Loading

GPR 4:7:8 Parasympathetic Breathing

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

ULT
Child’s Pose to Cobra

LMT
DB Multi-planar Lunge with Reaches

LLT
Big Toe Corkscrew Monster Band Squat

LMT
MB Rotational Wall Ward

UMT
Eye Tracking Rotational Jump

Lower Body Strength
Superset x 3

LLT
DB Squat

reps 15

UMT
Lateral Lunges with Towel Push

reps 8/side

Horizontal Push Strength
Superset x 3

LLT
DB Bench Press

reps 10

UMT
Rotational Push Up

reps 10

Pulling Strength SuperSets
Superset x 3

LLT
DB Bentover Row

reps 10

UMT
Tension Towel Pull Down

reps 10

Core
Superset x 2

UMT
Side Plank

time 40

ULT
Dip Bar Leg Raise

reps 10

Cool Down Block
Horizontal Loading

GPR
4:7:8 Parasympathetic Breathing