LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - LLT/LMT Warmup Block - Hips
Horizontal
Woodway Treadmill Run
Set time intensity
1 5 M Light
Runner’s Hinge Ball Knee Drive
Set reps load Tempo
1 5 each leg light controlled
Loaded Hamstring Stretch (Unilateral)
Set reps load Tempo
1 5 each leg light controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Tempo
1 5 each leg light controlled
ViPR PRO Side Lunge with Forward Tilt breathing
Set reps load Tempo
1 5 each side light controlled
Mini Band Rotational Ward Quick Release
Set reps load Tempo
1 5 light controlled
Lateral Step Eye Tracking
Set reps load Tempo
1 12 total light controlled
Workout Blocks
RJ Hypertrophy Full Body Tri-set
Tri-Set x 4
BB Back Squat Neutral Stance
Set reps load Tempo
1 8 heavy controlled
2 8 heavy controlled
3 8 heavy controlled
4 8 heavy controlled
DB Bench Press
Set reps load Tempo
1 8 heavy controlled
2 8 heavy controlled
3 8 heavy controlled
4 8 heavy controlled
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 8 heavy controlled 90s
2 8 heavy controlled 90s
3 8 heavy controlled 90s
4 8 heavy controlled 90s
Movement Strength
Tri-Set x 3
RJ Resisted Curtsy Lunge with Lateral Lunge
Set reps load Tempo
1 5 light controlled
2 5 light controlled
3 5 light controlled
Push Up to Rotation
Set reps load Tempo
1 5 each side light controlled
2 5 each side light controlled
3 5 each side light controlled
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 6 controlled 90s
2 6 controlled 90s
3 6 controlled 90s
Cool Down Blocks
RJ Recovery Steam or Sauna
Horizontal
Recovery: Steam and/or Sauna
Set time
1 10-15 M

RJ Hypertrophy Workout

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

Hypertrophy workout to help increase muscular size. It will also help with muscle tone and improve muscle definition.

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - Hips
Horizontal Loading

ULT
Woodway Treadmill Run
Set Time Intensity
1 5 M h:m:s Light RPE

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
Runner’s Hinge Ball Knee Drive
Set Reps Load Tempo
1 5 each leg Light Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Tempo
1 5 each leg Light Controlled

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Tempo
1 5 each leg Light Controlled

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
ViPR PRO Side Lunge with Forward Tilt breathing
Set Reps Load Tempo
1 5 each side Light Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Mini Band Rotational Ward Quick Release
Set Reps Load Tempo
1 5 Light Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Lateral Step Eye Tracking
Set Reps Load Tempo
1 12 total Light Controlled

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

RJ Hypertrophy Full Body Tri-set
Tri-Set x 4

LLT
BB Back Squat Neutral Stance
reps 8
load heavy
Tempo controlled
Set Reps Load Tempo
1 8 Heavy Controlled
2 8 Heavy Controlled
3 8 Heavy Controlled
4 8 Heavy Controlled
LLT
DB Bench Press
reps 8
load heavy
Tempo controlled
Set Reps Load Tempo
1 8 Heavy Controlled
2 8 Heavy Controlled
3 8 Heavy Controlled
4 8 Heavy Controlled

Barbell Bench Press

LLT
Lat Pulldown Wide Grip
reps 8
load heavy
Tempo controlled
Rest 90s
Set Reps Load Tempo Rest
1 8 Heavy Controlled 90s (h:m:s)
2 8 Heavy Controlled 90s (h:m:s)
3 8 Heavy Controlled 90s (h:m:s)
4 8 Heavy Controlled 90s (h:m:s)

Movement Strength
Tri-Set x 3

LMT
RJ Resisted Curtsy Lunge with Lateral Lunge
reps 5
load light
Tempo controlled
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
3 5 Light Controlled

Can also be done with DB

UMT
Push Up to Rotation
reps 5 each side
load light
Tempo controlled
Set Reps Load Tempo
1 5 each side Light Controlled
2 5 each side Light Controlled
3 5 each side Light Controlled

Use 10 lbs DB

UMT
Suspended 1Arm Row w/ Rotation
reps 6
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 6 Controlled 90s (h:m:s)
2 6 Controlled 90s (h:m:s)
3 6 Controlled 90s (h:m:s)

Cool Down Blocks

RJ Recovery Steam or Sauna
Horizontal Loading

GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
Set Time
1 10-15 M h:m:s