LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Full body
Horizontal
BB Flat Bench Press [MC]
Set reps weight_lbs Rest
1 10 45 0
2 10 65 1-2 min
3 13 95 1-2 min
TRX ROW [MC]
Set reps Rest
1 15 60-120
2 13 60-120
3 12 60-120
DB Push Press [MC]
Set reps weight_lbs Rest
1 6 25’s 2 min
2 6 25’s 2 min
3 6 25’s 2 min
Glute drive hammerstrength [ms]
Set reps weight_lbs
1 13 135
2 10 185
3 12 185
DB walking lunges [MC]
Set reps weight_lbs
1 30 total BW
2 16 steps 25’s
3 24 steps 25’s
Overhand Lat Pulldown [MC]
Set reps weight_lbs
1 7 100
2 12 85
3 85
Cool Down Blocks
Lower body cooldown stretches
Horizontal
Hip flexor/quad (Couch Stretch) [MC]
Set time
1 30-60
Supine Squat Stretch on Wall [MC]
Set time
1 30-60
Supine Pigeon Wall Stretch [MC]
Set time
1 30-60
Supine Wall Hamstring Stretch [MC]
Set time
1 30-60
Restore Childs Pose Lat Reach
Set time
1 30-60
Upper body cooldown [MC]
Horizontal
Pec Stretch Static [MC]
Set time
1 30-60 seconds
Lat Stretch (TRX) [MC]
Set time
1 30 seconds
Full Arm stretch hand on wall [MC]
Set time
1 30-60

David Full body 10/29/24

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

Workout Blocks

Full body
Horizontal Loading

LLT
BB Flat Bench Press [MC]
Set Reps Weight Rest
1 10 45 lbs 0 (h:m:s)
2 10 65 lbs 1-2 min (h:m:s)
3 13 95 lbs 1-2 min (h:m:s)
ULT
TRX ROW [MC]
Set Reps Rest
1 15 60-120 (h:m:s)
2 13 60-120 (h:m:s)
3 12 60-120 (h:m:s)
LLT
DB Push Press [MC]
Set Reps Weight Rest
1 6 25’s lbs 2 min (h:m:s)
2 6 25’s lbs 2 min (h:m:s)
3 6 25’s lbs 2 min (h:m:s)

Superset

LLT
Glute drive hammerstrength [ms]
Set Reps Weight
1 13 135 lbs
2 10 185 lbs
3 12 185 lbs
LLT
DB walking lunges [MC]
Set Reps Weight
1 30 total BW lbs
2 16 steps 25’s lbs
3 24 steps 25’s lbs

176bpm

LLT
Overhand Lat Pulldown [MC]
Set Reps Weight
1 7 100 lbs
2 12 85 lbs
3 85 lbs

Cool Down Blocks

Lower body cooldown stretches
Horizontal Loading

ULT
Hip flexor/quad (Couch Stretch) [MC]
Hold 30 seconds each side, place pad under knee. Dont start too close to wall or box as it may be too deep of stretch.
Set Time
1 30-60 h:m:s
ULT
Supine Squat Stretch on Wall [MC]
Set Time
1 30-60 h:m:s
ULT
Supine Pigeon Wall Stretch [MC]
Set Time
1 30-60 h:m:s
ULT
Supine Wall Hamstring Stretch [MC]
Set Time
1 30-60 h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 30-60 h:m:s

Upper body cooldown [MC]
Horizontal Loading

Pec Stretch Static [MC]
Set Time
1 30-60 seconds h:m:s
Lat Stretch (TRX) [MC]
Set Time
1 30 seconds h:m:s
Full Arm stretch hand on wall [MC]
Set Time
1 30-60 h:m:s