LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Static Back: arm series
Set reps intensity Tempo Rest
1 6 each easy controlled none
Knee Drops (wide feet)
Set reps intensity Hold Rest
1 6 total moderate 0
Foam Roll ITB sidelying
Set time Tempo Rest
1 40 sec each controlled 0
Alternating Pigeon
Set reps Tempo Rest
1 10 total controlled 0
Kneeling Lat Stretch
Set reps Rest
1 30s each none
Bridge: alt uni reach OS OH
Set reps Tempo Rest
1 10 total controlled 0
Workout Blocks
Working Block
Circuit x 2
Neutral Grip Pull Up
Set reps load Tempo Rest
1 10 moderate controlled 60sec
2 10 moderate controlled 60sec
MB Chest Pass
Set reps intensity Tempo Rest
1 8e high fast 60sec
2 8e high explosive as needed
DB Lawnmower Row
Set reps load Tempo Rest
1 8,6 heavy controlled as needed
2 8,6 heavy controlled as needed
SSLat Lunge w/DB Curl
Set reps weight_lbs Tempo Rest
1 10Total 25dbs controlled as needed
2 10Total 30dbs controlled as needed
DB OH Overhead Press
Set reps load Tempo Rest
1 10 moderate controlled 60sec
2 10 heavy controlled 60sec
Cool Down Blocks
Cool Down Block
Horizontal
Calf Pumps
Set reps Tempo
1 10e controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 3 per controlled
Cats & Dogs
Set reps Tempo
1 10 controlled

Doug Vas. 1

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

This routine focuses on mobility and fundamental strength/power exercises (both conventional and functional).
Be aware that he is a client who prefers to do not do lots of variations on his program, so any modifications should focus on load/reps/speed, not position/direction/angle.

His work tolerance high but be forewarned he gets loud in last few reps of tough sets!
He has bicep/elbow history and an R knee/ACL repair that gets angry occasionally.

Warm-Up Blocks

Warmup Block
Horizontal Loading

His mobility is generally good; the intent here is to get him ready to train while maintaining good movement in the Big 3 (foot/ankle, hip and upper torso).

ULT
Static Back: arm series
Set Reps Intensity Tempo Rest
1 6 each Easy RPE Controlled none (h:m:s)

reverse presses, pullovers, and arm glides for 6 per

ULT
Knee Drops (wide feet)
Set Reps Intensity Hold Rest
1 6 total Moderate RPE h:m:s 0 (h:m:s)

hold each rep for 3 breaths and press opposite hand down into floor

ULT
Foam Roll ITB sidelying
Set Time Tempo Rest
1 40 sec each h:m:s Controlled 0 (h:m:s)
UMT
Alternating Pigeon
Set Reps Tempo Rest
1 10 total Controlled 0 (h:m:s)
UMT
Kneeling Lat Stretch
Set Reps Rest
1 30s each none (h:m:s)
UMT
Bridge: alt uni reach OS OH
Set Reps Tempo Rest
1 10 total Controlled 0 (h:m:s)

Workout Blocks

Working Block
Circuit x 2

Basic actions for entire body

ULT
Neutral Grip Pull Up
reps 10
load moderate
Tempo controlled
Rest 60sec
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60sec (h:m:s)
2 10 Moderate Controlled 60sec (h:m:s)
LLT
MB Chest Pass
reps 8e
intensity high
Tempo fast
Rest 60sec
Set Reps Intensity Tempo Rest
1 8e High RPE Fast 60sec (h:m:s)
2 8e High RPE Explosive as needed (h:m:s)

USE Opp Stride stance; emphasize tall chest and driving thru trail leg

LMT
DB Lawnmower Row
reps 8,6
load heavy
Tempo controlled
Rest as needed
Set Reps Load Tempo Rest
1 8,6 Heavy Controlled as needed (h:m:s)
2 8,6 Heavy Controlled as needed (h:m:s)

8 per side and then 6 per side w/no rest

LMT
SSLat Lunge w/DB Curl
reps 10Total
weight_lbs 25dbs
Tempo controlled
Rest as needed
Set Reps Weight Tempo Rest
1 10Total 25dbs lbs Controlled as needed (h:m:s)
2 10Total 30dbs lbs Controlled as needed (h:m:s)
LLT
DB OH Overhead Press
reps 10
load moderate
Tempo controlled
Rest 60sec
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60sec (h:m:s)
2 10 Heavy Controlled 60sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Remind him to do these 2 stretches before he leaves the gym

LLT
Calf Pumps
Set Reps Tempo
1 10e Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 3 per Controlled
ULT
Cats & Dogs
Set Reps Tempo
1 10 Controlled