LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Foam Rolling
Horizontal
Self-Massage: T-Spine
Set time
1
Self-Massage: Foam Roll Lat
Set reps
1
4×8 supine nose breathing
Set reps Tempo
1 5 rounds controlled
Wall Thoracic Thread the Needle
Set reps Tempo
1 8 per side controlled
Activation 1
Circuit x 1
90/90 Back Leg Rotation
Set reps Tempo Rest
1 5 per leg controlled 20s
Deadbug
Set reps Tempo Rest
1 30 total controlled 20s
SL Bridge Ceiling Press
Set reps Tempo Rest
1 15 per leg controlled 20s
Lateral Step Reach
Set reps Tempo Rest
1 10 per side controlled 20s
Cross Step Hip Shift W/Reach
Set reps Tempo Rest
1 10 per side controlled 20s
Diagonal Step w/Diagonal Reach
Set reps Tempo
1 10 per side controlled
Workout Blocks
Circuit 1
Tri-Set x 3
Loaded Turkish Get Up
Set reps weight_lbs Tempo Rest
1 3 per side 35 controlled 30-60s
2 2 per side 50 controlled 30-60s
3 Either to the forearm or the half kneeling 65 controlled 30-60s
Cossack Squat to Yoga Block
Set reps weight_lbs Tempo Rest
1 9 per leg 10 controlled 30-60s
2 9 per leg 10 controlled 30-60s
3 9 per leg 10 controlled 30-60s
KB Racked Squat
Set reps weight_lbs Tempo Rest
1 8 per arm 50+42 controlled 30-60s
2 8 per arm 50+42 controlled 30-60s
3 8 per arm 50+42 controlled 30-60s
Circuit 2
Tri-Set x 3
Half Kneel KB Halo
Set reps weight_lbs Tempo Rest
1 5 per side 35 controlled 60s
2 5 per side 42 controlled 60s
3 5 per side 35 controlled 60s
1 Arm Bottom Up Press
Set reps weight_lbs Tempo Rest
1 5 eccentric, let other arm help get it up 50 controlled 60s
2 5 eccentric, let other arm help get it up 50 controlled 60s
3 5 eccentric, let other arm help get it up 50 controlled 60s
1 Arm Bent Over Row From Bench
Set reps weight_lbs Tempo Rest
1 12-15 each arm 42 controlled 60s
2 12-15 each arm 50 controlled 60s
3 12-15 each arm 42 controlled 60s
Front Rack Contralateral Split Squat
Set reps weight_lbs Tempo Rest
1 10 per leg 42 controlled 60s
2 10 per leg 42 controlled 60s
3 10 per leg 42 controlled 60s

Day 3 – Lower + Upper

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

Warm-Up Blocks

Foam Rolling
Horizontal Loading

Spend some time really rolling out the tspine and lats

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Reps
1
ULT
4×8 supine nose breathing
Set Reps Tempo
1 5 rounds Controlled
UMT
Wall Thoracic Thread the Needle
Set Reps Tempo
1 8 per side Controlled

exhale as you reach, inhale as you return to start

Activation 1
Circuit x 1

UMT
90/90 Back Leg Rotation
reps 5 per leg
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 5 per leg Controlled 20s (h:m:s)
ULT
Deadbug
reps 30 total
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 30 total Controlled 20s (h:m:s)
ULT
SL Bridge Ceiling Press
reps 15 per leg
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 15 per leg Controlled 20s (h:m:s)

Do these with your shoulders on your bench

UMT
Lateral Step Reach
reps 10 per side
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 10 per side Controlled 20s (h:m:s)
UMT
Cross Step Hip Shift W/Reach
reps 10 per side
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 10 per side Controlled 20s (h:m:s)
UMT
Diagonal Step w/Diagonal Reach
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled

Workout Blocks

Circuit 1
Tri-Set x 3

LMT
Loaded Turkish Get Up
reps 3 per side
weight_lbs 35
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 3 per side 35 lbs Controlled 30-60s (h:m:s)
2 2 per side 50 lbs Controlled 30-60s (h:m:s)
3 Either to the forearm or the half kneeling 65 lbs Controlled 30-60s (h:m:s)
UMT
Cossack Squat to Yoga Block
reps 9 per leg
weight_lbs 10
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 9 per leg 10 lbs Controlled 30-60s (h:m:s)
2 9 per leg 10 lbs Controlled 30-60s (h:m:s)
3 9 per leg 10 lbs Controlled 30-60s (h:m:s)
LLT
KB Racked Squat
reps 8 per arm
weight_lbs 50+42
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 8 per arm 50+42 lbs Controlled 30-60s (h:m:s)
2 8 per arm 50+42 lbs Controlled 30-60s (h:m:s)
3 8 per arm 50+42 lbs Controlled 30-60s (h:m:s)

Circuit 2
Tri-Set x 3

LMT
Half Kneel KB Halo
reps 5 per side
weight_lbs 35
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 5 per side 35 lbs Controlled 60s (h:m:s)
2 5 per side 42 lbs Controlled 60s (h:m:s)
3 5 per side 35 lbs Controlled 60s (h:m:s)

rotate bell to side that knee is down. move slowly. make sure you are exhaling

LLT
1 Arm Bottom Up Press
reps 5 eccentric, let other arm help get it up
weight_lbs 50
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 5 eccentric, let other arm help get it up 50 lbs Controlled 60s (h:m:s)
2 5 eccentric, let other arm help get it up 50 lbs Controlled 60s (h:m:s)
3 5 eccentric, let other arm help get it up 50 lbs Controlled 60s (h:m:s)
LLT
1 Arm Bent Over Row From Bench
reps 12-15 each arm
weight_lbs 42
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 12-15 each arm 42 lbs Controlled 60s (h:m:s)
2 12-15 each arm 50 lbs Controlled 60s (h:m:s)
3 12-15 each arm 42 lbs Controlled 60s (h:m:s)
LLT
Front Rack Contralateral Split Squat
reps 10 per leg
weight_lbs 42
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 10 per leg 42 lbs Controlled 60s (h:m:s)
2 10 per leg 42 lbs Controlled 60s (h:m:s)
3 10 per leg 42 lbs Controlled 60s (h:m:s)