LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - LLT/LMT Warmup Block - TSpine
Horizontal
Rower
Set time
1 10
BAND OH Walkout
Set reps
1 10
DB Split 1 Arm Swing
Set reps
1 10
ViPR PRO Step w/ Type 1 Shift
Set reps
1 10
Type 2 Spinal Motion Forced Exhalation
Set reps
1 10
Percussive Exhalation OH Squat
Set reps
1 10
Zig Zag Eye Tracking
Set reps
1 10
Workout Blocks
Working Block - Back
Circuit x 3
Bodyweight Row
Set reps weight_lbs Tempo Rest
1 8-10 Bodyweight controlled 15-20s
2 8-10 Bodyweight controlled 15-20s
3 8-10 Bodyweight controlled 15-20s
Suspended 1Arm Row w/ Rotation
Set reps weight_lbs Tempo Rest
1 10 Bodyweight controlled 15-20s
2 10 Bodyweight controlled 15-20s
3 10 Bodyweight controlled 15-20s
DB Bentover Row
Set reps load Tempo Rest
1 8-10 moderate controlled 15-20s
2 8-10 moderate controlled 15-20s
3 8-10 moderate controlled 15-20s
DB Row with Transverse Forward-Stepping Lunge
Set reps load Tempo Rest
1 8-10 moderate controlled 15-20s
2 8-10 moderate controlled 15-20s
3 8-10 moderate controlled 15-20s
Working Block - Bi's
Circuit x 3
Bodyweight Bicep Curl
Set reps weight_lbs Tempo Rest
1 8-10 Bodyweight controlled 15-20s
2 8-10 Bodyweight controlled 15-20s
3 8-10 Bodyweight controlled 15-20s
1-Arm Bodyweight Bicep Curl with ROT
Set reps weight_lbs Tempo Rest
1 8-10 each side Bodyweight controlled 15-20s
2 8-10 each side Bodyweight controlled 15-20s
3 8-10 each side Bodyweight controlled 15-20s
DB Bicep Curl
Set reps load Tempo Rest
1 8-10 moderate controlled 15-20s
2 8-10 moderate controlled 15-20s
3 8-10 moderate controlled 15-20s
1-Arm DB Crossbody Bicep Curl
Set reps load Tempo Rest
1 8-10 each side moderate controlled 15-20s
2 8-10 each side moderate controlled 15-20s
3 8-10 each side moderate controlled 15-20s
Cool Down Blocks
Cool Down Block
Horizontal
Child’s Pose to Cobra
Set reps
1 10
2 10
Dowel Rod Halo
Set reps
1 10
2 10
Lying Extension with Lateral Flexion
Set time
1 60s R
2 60s L
Kneeling Restorative Flow
Set time
1 60s R
2 60s L

4Q Back & Bi’s Hypertrophy Workout (LRinker)

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

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - TSpine
Horizontal Loading

LLT
Rower
Rowing Machine (Ergometer)
Set Time
1 10 h:m:s

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
BAND OH Walkout
Set Reps
1 10

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

LLT
DB Split 1 Arm Swing
Set Reps
1 10

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

LMT
ViPR PRO Step w/ Type 1 Shift
Set Reps
1 10

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

LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps
1 10

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

LLT
Percussive Exhalation OH Squat
Set Reps
1 10

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

LLT
Zig Zag Eye Tracking
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block - Back
Circuit x 3

2-4 sets performed circuit style.
Minimal rest between exercises in the same set (15-20s)
1-2min rest in between sets.

ULT
Bodyweight Row
reps 8-10
weight_lbs Bodyweight
Tempo controlled
Rest 15-20s
Equipment: TRX or mounted bar
Set Reps Weight Tempo Rest
1 8-10 Bodyweight lbs Controlled 15-20s (h:m:s)
2 8-10 Bodyweight lbs Controlled 15-20s (h:m:s)
3 8-10 Bodyweight lbs Controlled 15-20s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 10
weight_lbs Bodyweight
Tempo controlled
Rest 15-20s
Set Reps Weight Tempo Rest
1 10 Bodyweight lbs Controlled 15-20s (h:m:s)
2 10 Bodyweight lbs Controlled 15-20s (h:m:s)
3 10 Bodyweight lbs Controlled 15-20s (h:m:s)
LLT
DB Bentover Row
reps 8-10
load moderate
Tempo controlled
Rest 15-20s
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 15-20s (h:m:s)
2 8-10 Moderate Controlled 15-20s (h:m:s)
3 8-10 Moderate Controlled 15-20s (h:m:s)
LMT
DB Row with Transverse Forward-Stepping Lunge
reps 8-10
load moderate
Tempo controlled
Rest 15-20s
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 15-20s (h:m:s)
2 8-10 Moderate Controlled 15-20s (h:m:s)
3 8-10 Moderate Controlled 15-20s (h:m:s)

Working Block - Bi's
Circuit x 3

2-4 sets performed circuit style.
Minimal rest between exercises in the same set (15-20s)
1-2min rest in between sets.

ULT
Bodyweight Bicep Curl
reps 8-10
weight_lbs Bodyweight
Tempo controlled
Rest 15-20s
Equipment: TRX
Set Reps Weight Tempo Rest
1 8-10 Bodyweight lbs Controlled 15-20s (h:m:s)
2 8-10 Bodyweight lbs Controlled 15-20s (h:m:s)
3 8-10 Bodyweight lbs Controlled 15-20s (h:m:s)
UMT
1-Arm Bodyweight Bicep Curl with ROT
reps 8-10 each side
weight_lbs Bodyweight
Tempo controlled
Rest 15-20s
Equipment: TRX
Set Reps Weight Tempo Rest
1 8-10 each side Bodyweight lbs Controlled 15-20s (h:m:s)
2 8-10 each side Bodyweight lbs Controlled 15-20s (h:m:s)
3 8-10 each side Bodyweight lbs Controlled 15-20s (h:m:s)
LLT
DB Bicep Curl
reps 8-10
load moderate
Tempo controlled
Rest 15-20s
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 15-20s (h:m:s)
2 8-10 Moderate Controlled 15-20s (h:m:s)
3 8-10 Moderate Controlled 15-20s (h:m:s)
LMT
1-Arm DB Crossbody Bicep Curl
reps 8-10 each side
load moderate
Tempo controlled
Rest 15-20s
Set Reps Load Tempo Rest
1 8-10 each side Moderate Controlled 15-20s (h:m:s)
2 8-10 each side Moderate Controlled 15-20s (h:m:s)
3 8-10 each side Moderate Controlled 15-20s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

2 mobility, 1 active-isolated stretch, and 1 restorative sequence to reset the upper extremity.

ULT
Child’s Pose to Cobra
Set Reps
1 10
2 10
UMT
Dowel Rod Halo
Set Reps
1 10
2 10
UMT
Lying Extension with Lateral Flexion
Set Time
1 60s R h:m:s
2 60s L h:m:s
UMT
Kneeling Restorative Flow
Set Time
1 60s R h:m:s
2 60s L h:m:s