Can be used as a Dynamic warm up for competitions.
4Q Full Body WORKIN
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
4Q Full Body Workin
Giant Set
x 3
Can be used as a Dynamic Warm Up for competition. Unloaded is optional.
ULT
ULT: Posterior Lunge, Counter Reach
reps
10
0
Tempo
controlled
Rest
Self Selected
reps
10
0
Tempo
controlled
Rest
Self Selected
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | Self Selected (h:m:s) |
| 2 | 10 | Controlled | Self Selected (h:m:s) |
| 3 | 10 | Controlled | Self Selected (h:m:s) |
UMT
UMT: Z Transitions with reach
time
1:00
Tempo
controlled
Rest
Self Selected
time
1:00
Tempo
controlled
Rest
Self Selected
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 1:00 h:m:s | Controlled | Self Selected (h:m:s) |
| 2 | 1:00 h:m:s | Controlled | Self Selected (h:m:s) |
| 3 | 1:00 h:m:s | Controlled | Self Selected (h:m:s) |
LLT
LLT: ViPR Anterior Step with Overhead Lift
reps
10
weight_kgs
4-10 KG
Tempo
controlled
Rest
Self Selected
reps
10
weight_kgs
4-10 KG
Tempo
controlled
Rest
Self Selected
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 4-10 KG kgs | Controlled | Self Selected (h:m:s) |
| 2 | 10 | 4-10 KG kgs | Controlled | Self Selected (h:m:s) |
| 3 | 10 | 4-10 KG kgs | Controlled | Self Selected (h:m:s) |
LMT
LMT: ViPR Lateral Lunge, Type 2 Tilt
reps
10 -12 Alt. Sides
weight_kgs
4-8 KG
Tempo
controlled
Rest
Self Selected
reps
10 -12 Alt. Sides
weight_kgs
4-8 KG
Tempo
controlled
Rest
Self Selected
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 -12 Alt. Sides | 4-8 KG kgs | Controlled | Self Selected (h:m:s) |
| 2 | 10 -12 Alt. Sides | 4-8 KG kgs | Controlled | Self Selected (h:m:s) |
| 3 | 10 -12 Alt. Sides | 4-8 KG kgs | Controlled | Self Selected (h:m:s) |