LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

ML: Total Body Strength (Hypertrophic) + Movement

KB Goblet Sumo Squat 3 x 8

Set	reps	load	Tempo	Rest
1	8	heavy	controlled	60s
2	8	heavy	controlled	60s
3	8	heavy	controlled	60s

DB Incline Press 3 x 8

Set	reps	load	Tempo	Rest
1	8	heavy	3:0:1	60s
2	8	heavy	3:0:1	60s
3	8	heavy	3:0:1	60s

Lat Pulldown Wide Grip 3 x 8

Set	reps	load	Tempo	Rest
1	8	heavy	1:0:3	60s
2	8	heavy	1:0:3	60s
3	8	heavy	1:0:3	60s

[J] – Side Lunge, Offset Shovel 3 x 5 each

Set	reps	load	Tempo	Rest
1	5 each	light	controlled	60s
2	5 each	light	controlled	60s
3	5 each	light	controlled	60s

DB Hip Hinge 3 x 8

Set	reps	load	Tempo	Rest
1	8	heavy	3:0:1	60s
2	8	heavy	3:0:1	60s
3	8	heavy	3:0:1	60s

BB Bentover Row 1:2:3 3 x 8

Set	reps	load	Tempo	Rest
1	8	moderate	1:2:3	60s
2	8	moderate	1:2:3	60s
3	8	moderate	1:2:3	60s

DB Scaption 3 x 8

Set	reps	load	Tempo	Rest
1	8	light	1:0:2	60s
2	8	light	1:0:2	60s
3	8	light	1:0:2	60s

ViPR PRO 2-Arm Swing Lateral /Transverse Lunge 3 x 5 each

Set	reps	load	Tempo	Rest
1	5 each	light	controlled	90s
2	5 each	light	controlled	90s
3	5 each	light	controlled	90s

ML: Total Body Strength (Hypertrophic) + Movement (Dead/Odd-Position)

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

ML: Total Body Strength (Hypertrophic) + Movement
Horizontal Loading

LLT
KB Goblet Sumo Squat

Set	Reps	Load	Tempo	Rest
1	8	Heavy	Controlled	60s (h:m:s)
2	8	Heavy	Controlled	60s (h:m:s)
3	8	Heavy	Controlled	60s (h:m:s)

LLT
DB Incline Press

Set	Reps	Load	Tempo	Rest
1	8	Heavy	3:0:1	60s (h:m:s)
2	8	Heavy	3:0:1	60s (h:m:s)
3	8	Heavy	3:0:1	60s (h:m:s)

LLT
Lat Pulldown Wide Grip

Set	Reps	Load	Tempo	Rest
1	8	Heavy	1:0:3	60s (h:m:s)
2	8	Heavy	1:0:3	60s (h:m:s)
3	8	Heavy	1:0:3	60s (h:m:s)

LMT
[J] – Side Lunge, Offset Shovel

Set	Reps	Load	Tempo	Rest
1	5 each	Light	Controlled	60s (h:m:s)
2	5 each	Light	Controlled	60s (h:m:s)
3	5 each	Light	Controlled	60s (h:m:s)

LLT
DB Hip Hinge

Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.

Set	Reps	Load	Tempo	Rest
1	8	Heavy	3:0:1	60s (h:m:s)
2	8	Heavy	3:0:1	60s (h:m:s)
3	8	Heavy	3:0:1	60s (h:m:s)

LLT
BB Bentover Row 1:2:3

Set	Reps	Load	Tempo	Rest
1	8	Moderate	1:2:3	60s (h:m:s)
2	8	Moderate	1:2:3	60s (h:m:s)
3	8	Moderate	1:2:3	60s (h:m:s)

LLT
DB Scaption

Set	Reps	Load	Tempo	Rest
1	8	Light	1:0:2	60s (h:m:s)
2	8	Light	1:0:2	60s (h:m:s)
3	8	Light	1:0:2	60s (h:m:s)

LMT
ViPR PRO 2-Arm Swing Lateral /Transverse Lunge

Perform a Lateral and / or Transverse Lunge with the Swing

Set	Reps	Load	Tempo	Rest
1	5 each	Light	Controlled	90s (h:m:s)
2	5 each	Light	Controlled	90s (h:m:s)
3	5 each	Light	Controlled	90s (h:m:s)