LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
Knee Plucking
Set time
1 2:00
Big Toe Corkscrew Monster Band Squat
Set reps Tempo Rest
1 10 controlled :30
Lateral Lunge with Lateral Knee Ward
Set reps Tempo Rest
1 8 controlled :30
Monster Band T-Squat Quick Release
Set reps Tempo Rest
1 10 explosive :30
Beast Load/Unload
Set reps Tempo Rest
1 10 controlled :30
Workout Blocks
Working Block #1
Superset x 2
BB Deadlift Neutral Stance
Set reps weight_lbs Tempo Rest
1 8 185 controlled 1:00
2 8 185 controlled 1:00
ViPR PRO – Lateral Squats, Lateral Shift
Set reps weight_kgs Tempo Rest
1 10 8 controlled 1:00
2 10 8 controlled 1:00
Working Block #2
Superset x 2
Kettlebell Swing
Set reps weight_kgs Tempo Rest
1 10 24 explosive :30
2 10 24 explosive :30
Alternating T-Lunge
Set reps Tempo Rest
1 10 controlled :30
2 10 controlled :30
Working Block #3
Superset x 2
SL Alternating Bridge (Marching)
Set reps Tempo Rest
1 10 controlled :30
2 10 controlled :30
G2S Forward to Lateral Lunge with Balance
Set reps Hold Rest
1 10 :01 :30
2 10 :01 :30
Cool Down Blocks
Cool Down Block
Tri-Set x 1
Loaded Rotational Hip Flexor Stretch
Set time Tempo
1 2:00 controlled
Seated 90-90 Stretch
Set time Tempo
1 2:00 controlled
Quadruped Medial Hip Stretch w/ Rotation
Set reps Tempo
1 10 controlled

[SWard] Strength Endurance – Glutes/Quads

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

Strength Endurance session with 3 Superset Working blocks all directed towards a combo focus on the glutes and quads

Warm-Up Blocks

Warmup Block
Horizontal Loading

LLT LAR
Knee Plucking
Set Time
1 2:00 h:m:s
LLT
Big Toe Corkscrew Monster Band Squat
Set Reps Tempo Rest
1 10 Controlled :30 (h:m:s)
UMT
Lateral Lunge with Lateral Knee Ward
Set Reps Tempo Rest
1 8 Controlled :30 (h:m:s)
LMT
Monster Band T-Squat Quick Release
Set Reps Tempo Rest
1 10 Explosive :30 (h:m:s)
ULT
Beast Load/Unload
Set Reps Tempo Rest
1 10 Controlled :30 (h:m:s)

Workout Blocks

Working Block #1
Superset x 2

LLT
BB Deadlift Neutral Stance
reps 8
weight_lbs 185
Tempo controlled
Rest 1:00
Set Reps Weight Tempo Rest
1 8 185 lbs Controlled 1:00 (h:m:s)
2 8 185 lbs Controlled 1:00 (h:m:s)
LMT
ViPR PRO – Lateral Squats, Lateral Shift
reps 10
weight_kgs 8
Tempo controlled
Rest 1:00
Set Reps Weight Tempo Rest
1 10 8 kgs Controlled 1:00 (h:m:s)
2 10 8 kgs Controlled 1:00 (h:m:s)

Working Block #2
Superset x 2

LLT
Kettlebell Swing
reps 10
weight_kgs 24
Tempo explosive
Rest :30
Two-Hand Kettlebell Swing
Set Reps Weight Tempo Rest
1 10 24 kgs Explosive :30 (h:m:s)
2 10 24 kgs Explosive :30 (h:m:s)
UMT
Alternating T-Lunge
reps 10
Tempo controlled
Rest :30
Set Reps Tempo Rest
1 10 Controlled :30 (h:m:s)
2 10 Controlled :30 (h:m:s)

Working Block #3
Superset x 2

ULT
SL Alternating Bridge (Marching)
reps 10
Tempo controlled
Rest :30
Set Reps Tempo Rest
1 10 Controlled :30 (h:m:s)
2 10 Controlled :30 (h:m:s)
UMT
G2S Forward to Lateral Lunge with Balance
reps 10
Hold :01
Rest :30
Set Reps Hold Rest
1 10 :01 h:m:s :30 (h:m:s)
2 10 :01 h:m:s :30 (h:m:s)

Cool Down Blocks

Cool Down Block
Tri-Set x 1

LMT
Loaded Rotational Hip Flexor Stretch
time 2:00
Tempo controlled
Set Time Tempo
1 2:00 h:m:s Controlled
LAR ULT
Seated 90-90 Stretch
time 2:00
Tempo controlled
Stretch for the hips
Set Time Tempo
1 2:00 h:m:s Controlled
UMT
Quadruped Medial Hip Stretch w/ Rotation
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled