LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 Step Warm Up: Lower/T-Spine
Horizontal
Rub and Scrub Knee
Set time
1 20 s / knee
Seated Overhead Hand Iso Warding
Set reps Tempo
1 3 controlled
DB Split 1 Arm Swing
Set reps load Tempo
1 3 side light controlled
Elevated Underswitch
Set reps Tempo
1 3 side controlled
Type 2 Spinal Motion Forced Exhalation
Set reps load
1 3 side light
Alternating Forward Lunge Wall Push
Set reps
1 3 side
Eye Tracking Lateral Lunge
Set reps
1 3 side
Workout Blocks
Strength Endurance Superset: Leg - MB Squat Reach / Rotational Squats
Superset x 3
MB Squat and Reach
Set reps load Rest
1 6 moderate 0s
2 6 moderate 0s
3 6 moderate 0s
Rotational Squat
Set reps Rest
1 8 side 60s
2 8 side 60s
3 8 side 60s
Strength Endurance Superset: Shoulder - DB OH Press / ViPR 1/2 Kneel OH Rot. Press
Superset x 3
DB OH Overhead Press
Set reps load Rest
1 6 moderate 0s
2 6 moderate 0s
3 6 moderate 0s
ViPR PRO Half Kneel OH Rotational Press
Set reps load Rest
1 8 side light 60s
2 8 side light 60s
3 8 side light 60s
Strength Endurance Superset: Leg - DB Fwd Lunge / ViPR Lateral Lunge 2A Swing
Superset x 3
DB Fwd Lunge
Set reps load Rest
1 6 side moderate 0s
2 6 side moderate 0s
3 6 side moderate 0s
ViPR PRO 2-Arm Swing Lateral Lunge
Set reps load Rest
1 8 side light 60s
2 8 side light 60s
3 8 side light 60s
Strength Endurance Superset: Shoulder - DB Scaption / BB Rotational OH Press
Superset x 3
DB Scaption
Set reps load Rest
1 6 moderate 0s
2 6 moderate 0s
3 6 moderate 0s
BB Rotational OH Press
Set reps load Rest
1 8 side light 60s
2 8 side light 60s
3 8 side light 60s
Cool Down Blocks
Cool Down Block
Horizontal
90-90 Supine Pose
Set time
1 3 m

DS 4Q Leg / Shoulder Strength Endurance Workout

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

Leg and shoulder strength endurance workout using ViPR, DBs, MB, band.

Warm-Up Blocks

7 Step Warm Up: Lower/T-Spine
Horizontal Loading

Rub and Scrub Knee
Set Time
1 20 s / knee h:m:s

Fluid Dynamics

ULT
Seated Overhead Hand Iso Warding
Set Reps Tempo
1 3 Controlled

L SMUR

LLT
DB Split 1 Arm Swing
Set Reps Load Tempo
1 3 side Light Controlled

L Mobility.

UMT
Elevated Underswitch
Set Reps Tempo
1 3 side Controlled

M Mobility.

LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps Load
1 3 side Light

M SMUR

ULT
Alternating Forward Lunge Wall Push
Set Reps
1 3 side

Excitation.

UMT
Eye Tracking Lateral Lunge
Set Reps
1 3 side

Stimulation

Workout Blocks

Strength Endurance Superset: Leg - MB Squat Reach / Rotational Squats
Superset x 3

LLT
MB Squat and Reach
reps 6
load moderate
Rest 0s
Set Reps Load Rest
1 6 Moderate 0s (h:m:s)
2 6 Moderate 0s (h:m:s)
3 6 Moderate 0s (h:m:s)
UMT
Rotational Squat
reps 8 side
Rest 60s
Set Reps Rest
1 8 side 60s (h:m:s)
2 8 side 60s (h:m:s)
3 8 side 60s (h:m:s)

Strength Endurance Superset: Shoulder - DB OH Press / ViPR 1/2 Kneel OH Rot. Press
Superset x 3

LLT
DB OH Overhead Press
reps 6
load moderate
Rest 0s
Set Reps Load Rest
1 6 Moderate 0s (h:m:s)
2 6 Moderate 0s (h:m:s)
3 6 Moderate 0s (h:m:s)
LMT
ViPR PRO Half Kneel OH Rotational Press
reps 8 side
load light
Rest 60s
Set Reps Load Rest
1 8 side Light 60s (h:m:s)
2 8 side Light 60s (h:m:s)
3 8 side Light 60s (h:m:s)

Strength Endurance Superset: Leg - DB Fwd Lunge / ViPR Lateral Lunge 2A Swing
Superset x 3

LLT
DB Fwd Lunge
reps 6 side
load moderate
Rest 0s
Bend your knee and hip to the same angle.
Set Reps Load Rest
1 6 side Moderate 0s (h:m:s)
2 6 side Moderate 0s (h:m:s)
3 6 side Moderate 0s (h:m:s)
LMT
ViPR PRO 2-Arm Swing Lateral Lunge
reps 8 side
load light
Rest 60s
Set Reps Load Rest
1 8 side Light 60s (h:m:s)
2 8 side Light 60s (h:m:s)
3 8 side Light 60s (h:m:s)

Strength Endurance Superset: Shoulder - DB Scaption / BB Rotational OH Press
Superset x 3

LLT
DB Scaption
reps 6
load moderate
Rest 0s
Set Reps Load Rest
1 6 Moderate 0s (h:m:s)
2 6 Moderate 0s (h:m:s)
3 6 Moderate 0s (h:m:s)
LMT
BB Rotational OH Press
reps 8 side
load light
Rest 60s
Set Reps Load Rest
1 8 side Light 60s (h:m:s)
2 8 side Light 60s (h:m:s)
3 8 side Light 60s (h:m:s)

We don't have a BB, so use light DBs held palms facing and push straight up.

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3 m h:m:s

Breath slowly and relax