Set	time
1	30 seconds

Set	time
1	30 seconds

Set	reps	Tempo
1	8	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	0
1	10

Set	reps	load	Tempo
1	8	moderate	controlled

Set	reps	load	Tempo
1	8	moderate	controlled

Set	reps	load	Tempo
1	8 left/right	moderate	controlled

Set	reps	Tempo
1	6 left/right	controlled

Set	reps	Hold
1	5-6 left/right	10-15 seconds

Set	reps	Tempo
1	5 left/right	controlled

Set	reps	load	Tempo
1	5 left/right	light	controlled

Set	reps	load	Tempo
1	5 -6 left/right	moderate	controlled

Set	time	Tempo
1	30 seconds	controlled

Set	reps	time	Tempo
1	1 l/r	30 seconds each side	controlled

Movement Strength Workout: Deadlifts, Deadshifts, Odd-Position

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup for movement strength
Horizontal Loading

Prepare the upper torso, T-spine, and hips for the workout.

Rub and Scrub Sternum/Clavicle

Set	Time
1	30 seconds h:m:s

Rub and Scrub Pelvis

Set	Time
1	30 seconds h:m:s

LAR ULT
Stability Ball Child’s Pose

Set	Reps	Tempo
1	8	Controlled

UMT
Kneeling Zig Zag G2S

Set	Reps	Tempo
1	10	Controlled

UMT
Prone T-Spine Rotation

Set	Reps
1	10

Workout Blocks

4Q Deadlifts and Deadshifts
Horizontal Loading

UMT
Rotational Lizard Get Up

Set	Reps
1	3 left/right

LLT
DB Deadlift to Shoulder Height

Set	Reps	Load	Tempo
1	8	Moderate	Controlled

Use dumbbell, kettlebell, loaded backpack or tote

LLT
OH Deadshift off of Table

Set	Reps	Load	Tempo
1	8	Moderate	Controlled

use medicine ball, dumbbell, container/box filled with books/cans/household items

LLT
BB Forward Step to Deadlift

Set	Reps
1	5 left/right

Let's start with unloaded barbell and see how it goes. No barbell? Use a pair of dumbbells? New to exercise? Use a long dowel, PVC pipe, broomstick to get used to the movement

LMT
MB Half Kneeling Rotational Deadshift

Set	Reps	Load	Tempo
1	8 left/right	Moderate	Controlled

If MB unavailable, feel free to use KB. If ready for challenge and you are in the gym with me, we can use ViPR

ULT
1-Arm Plank Get Up to Balance

Set	Reps	Tempo
1	6 left/right	Controlled

4Q Odd-Position Strength
Horizontal Loading

Set	Reps	Hold
1	5-6 left/right	10-15 seconds h:m:s

Maximum effort throughout hold unless hand/wrist/arm is in pain

ULT
Crab Get Up

Ground to Standing Exercise

Set	Reps	Tempo
1	5 left/right	Controlled

LMT
ViPR PRO – Transverse Lunge, Medial Lift (wide grip)

Set	Reps	Load	Tempo
1	5 left/right	Light	Controlled

Use the ViPR when in the gym working with me 1:1; at home, use a pair of dumbbells, PVC pipe, broomstick

LMT
DB Half Kneel Get Up with Uppercut

Set	Reps	Load	Tempo
1	5 -6 left/right	Moderate	Controlled

Cool Down Blocks

Cool Down Block - stretch and breathe
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration

Set	Time	Tempo
1	30 seconds h:m:s	Controlled

UMT
Side Lying 90-90

Set	Reps	Time	Tempo
1	1 l/r	30 Seconds Each Side h:m:s	Controlled

Warm-Up Blocks

Warmup for movement strength Horizontal Loading

Rub and Scrub Sternum/Clavicle

Rub and Scrub Pelvis

LAR ULT Stability Ball Child’s Pose

UMT Kneeling Zig Zag G2S

UMT Prone T-Spine Rotation

Workout Blocks

4Q Deadlifts and Deadshifts Horizontal Loading

UMT Rotational Lizard Get Up

LLT DB Deadlift to Shoulder Height

LLT OH Deadshift off of Table

LLT BB Forward Step to Deadlift

LMT MB Half Kneeling Rotational Deadshift

ULT 1-Arm Plank Get Up to Balance

4Q Odd-Position Strength Horizontal Loading

ULT Crab Get Up

LMT ViPR PRO – Transverse Lunge, Medial Lift (wide grip)

LMT DB Half Kneel Get Up with Uppercut