Strength endurance enhances the body's ability to maintain a level of strength over a specified period of time. This workout incorporates compound sets of biomechanically similar exercises to improve the body's working capacity for the areas (i.e. chest, quads, anterior core) targeted.
[NL] Muscle-Based STR Endurance (Chest & Quads & ANT. Core)
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Circuit
x 1
The warm-up is intended to improve tissue viscosity, elevate the heart rate, activate the muscles, and prepare the body and mind for the upcoming demands of the workout.
Workout Blocks
Upper Body Push (i.e. Chest)
Superset
x 3
The first exercise is linear and more stable; therefore, it is intended to be completed with higher load with lower repetitions. The second exercise is movement-based with less stability; therefore, it is intended to be completed with a lighter load but for more repetitions.
LLT
DB Bench Press
reps
6-8
load
moderate
Tempo
3:1:3
Rest
15 s
reps
6-8
load
moderate
Tempo
3:1:3
Rest
15 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 | Moderate | 3:1:3 | 15 s (h:m:s) |
| 2 | 6-8 | Moderate | 3:1:3 | 15 s (h:m:s) |
| 3 | 6-8 | Moderate | 3:1:3 | 15 s (h:m:s) |
Choose a weight that is challenging for 6-8 reps (i.e. 6-8 reps is close to failure).
UMT
[NL] Push-up to Side-Plank
reps
10 (alt. sides)
Tempo
controlled
Rest
60 s
reps
10 (alt. sides)
Tempo
controlled
Rest
60 s
Relative strength exercise. Strong core and shoulder stability required.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 (alt. sides) | Controlled | 60 s (h:m:s) |
| 2 | 10 | Controlled | 60 s (h:m:s) |
| 3 | 10 | Controlled | 60 s (h:m:s) |
Alternate sides after each push-up (e.g. Push-up -> R hand plank -> Push-up -> L hand plank, etc.,)
Lower Body Push (i.e. Legs)
Superset
x 3
The first exercise is linear and more stable; therefore, it is intended to be completed with higher load with lower repetitions. The second exercise is movement-based with less stability; therefore, it is intended to be completed with a lighter load but for more repetitions.
Anterior Core Stability
Superset
x 2
The goal is to use the anterior core musculature to hold the spine in neutral position and resist extension/flexion through the lumbar spine.
ULT
[NL] SB Deadbug
reps
10-15
Tempo
controlled
Rest
15 s
reps
10-15
Tempo
controlled
Rest
15 s
Develop anterior core endurance and strength. Use the anterior core musculature to hold the spine in neutral position and resist excessive extension through the lumbar spine.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10-15 | Controlled | 15 s (h:m:s) |
| 2 | 10-15 | Controlled | 15 s (h:m:s) |
Cool Down Blocks
Cool Down Block
Superset
x 1
The cool down is intended to help the body begin the recovery process. The quicker the body can recover, the sooner you will be ready for your next workout! This cool down is intended for you to focus on your breath to help stimulate the parasympathetic nervous system; therefore, telling the body it no longer needs to be in "fight-or-flight" mode.