Set	time
1	:60

Set	time	Rest
1	15
2	10
3	10

Set	reps	Tempo	Rest
1	10

Set	reps	Rest
1	10

Set	reps	Tempo	Rest
1	10

Set	reps	Rest
1	10

Set	reps	Tempo	Rest
1	10

Set	reps	Rest
1	10

Set	reps	Tempo	Rest
1	10

Set	reps	Rest
1	10

Set	time
1	:60s

Set	time
1	:60s

Fall Rebuild: Day 1, Upper Pull/Push

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Resiliency Activation (Upper 1)
Circuit x 1

Preparatory work for otherwise healthy clients, used for Upper body Push/Pull Strength Endurance/Hypertrophy.
(9/21/20-11/1/20)

UMT
Foam Roll Overhead Reaches

time :60

Set	Time
1	:60 h:m:s

ULT
Elevated Prone Squat to Mini Cobra

reps 8

Set	Reps
1	8

+ Scap Pushup when transitioning out of squat, full breath each rep

UMT
Overhead Ward Rotation Quick Release

reps 6-8

Set	Reps
1	6-8

ULT
Crab Single Leg Squat

reps 6-8/side

Set	Reps
1	6-8/side

+ Percussive Exhale on Return

LLT
ViPR PRO Pre-Position, In-Out Fast Feet

time 15

Rest

Enhances single leg quickness and coordination while loaded

Set	Time	Rest
1	15 h:m:s	(h:m:s)
2	10 h:m:s	(h:m:s)
3	10 h:m:s	(h:m:s)

+ some element of pushing to excite upper body

Workout Blocks

Fall Strength Endurance/Hypertrophy: Upper Pull/Push
Circuit x 1

Upper body Push/Pull Strength Endurance/Hypertrophy.
(9/21/20-11/1/20)

A1. Chinups/Cable Pulldowns
A2. Lateral Step w SA Pulldown
B1. Overhead Press or Incline Bench
B2. SA Rotational cable Press, Upwards
C1. TRX Inverted Rows
C2. Biceps
D1. Pushups
D2. Triceps

ULT
Neutral Grip Chin Up

reps 10

Tempo

Rest

Set	Reps	Tempo	Rest
1	10		(h:m:s)

LMT
Lateral Pull

reps 10

Rest

A dynamic full body exercise that enhances upper body endurance and/or power while moving in the frontal plane.

Set	Reps	Rest
1	10	(h:m:s)

LLT
DB OH Overhead Press

reps 10

Tempo

Rest

Set	Reps	Tempo	Rest
1	10		(h:m:s)

LMT
1-Arm KB Side Press

reps 10

Rest

Set	Reps	Rest
1	10	(h:m:s)

UMT
Suspended 1Arm Row w/ Rotation

reps 10

Tempo

Rest

Set	Reps	Tempo	Rest
1	10		(h:m:s)

LLT
DB Alt Arm Curls

reps 10

Rest

Set	Reps	Rest
1	10	(h:m:s)

reps 10

Tempo

Rest

Set	Reps	Tempo	Rest
1	10		(h:m:s)

LLT
Rope Pulldown Triceps

reps 10

Rest

Set	Reps	Rest
1	10	(h:m:s)

Cool Down Blocks

Cool Down Block
Superset x 1

LAR ULT
Quadruped Medial Hip Stretch

time :60s

Set	Time
1	:60s h:m:s

UMT
Side Lying 90-90

time :60s

Set	Time
1	:60s h:m:s

Warm-Up Blocks

Resiliency Activation (Upper 1) Circuit x 1

UMT Foam Roll Overhead Reaches time :60

ULT Elevated Prone Squat to Mini Cobra reps 8

UMT Overhead Ward Rotation Quick Release reps 6-8

ULT Crab Single Leg Squat reps 6-8/side

LLT ViPR PRO Pre-Position, In-Out Fast Feet time 15 Rest

Workout Blocks

Fall Strength Endurance/Hypertrophy: Upper Pull/Push Circuit x 1

ULT Neutral Grip Chin Up reps 10 Tempo Rest

LMT Lateral Pull reps 10 Rest

LLT DB OH Overhead Press reps 10 Tempo Rest

LMT 1-Arm KB Side Press reps 10 Rest

UMT Suspended 1Arm Row w/ Rotation reps 10 Tempo Rest

LLT DB Alt Arm Curls reps 10 Rest

reps 10 Tempo Rest

LLT Rope Pulldown Triceps reps 10 Rest