LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Shoulder Mobility
Horizontal
Rub and Scrub Rib and Cage
Set reps Hold
1 1 30s
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Crab Single Leg Squat
Set reps Tempo
1 10 tot controlled
SA Banded Frontal Plane Scaption
Set reps load Tempo
1 5 ea side heavy controlled
Dowel Rod Halo
Set reps Tempo
1 5 ea direction controlled
Workout Blocks
AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3
Push Up
Set reps Tempo Rest
1 10-20 controlled 30-45s
2 10-20 controlled 30-45s
3 10-20 controlled 30-45s
Staggered Stance Squat to SA Banded Rotational OH Press
Set reps load Tempo Rest
1 10 ea heavy controlled 30-45s
2 10 ea heavy controlled 30-45s
3 10 ea heavy controlled 30-45s
Push Up to Rotation
Set reps Tempo Rest
1 3-5 ea controlled 10s
2 3-5 ea controlled 10s
3 3-5 ea controlled 10s
Standing 2-Arm Banded Chest Press
Set time load Tempo Rest
1 45-60sec heavy controlled 3 min
2 45-60sec heavy controlled 3 min
3 45-60sec heavy controlled 3 min
AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3
Staggered Stance 2-Arm Banded Row
Set reps Tempo Rest
1 10-20 controlled 30-45sec
2 10-20 controlled 30-45sec
3 10-20 controlled 30-45sec
Banded Bow and Arrow with Wide Stance Hip Shift
Set reps load Tempo Rest
1 10 ea moderate controlled 30-45 sec
2 10 ea moderate controlled 30-45 sec
3 10 ea moderate controlled 30-45 sec
Banded SA Rotation Rows
Set reps load Tempo Rest
1 10-15 heavy controlled 30-45 sec
2 10-15 heavy controlled 30-45 sec
3 10-15 heavy controlled 30-45 sec
SL SA Banded Bicep Curl
Set reps Tempo Rest
1 8-10 controlled 2min
2 8-10 controlled 2min
3 8-10 controlled 2min
Cool Down Blocks
Cool Down
Horizontal
Restore Childs Pose Lat Reach
Set time
1 1 min ea side
Side Lying 90-90
Set time
1 1 min ea side

Group Ex_4Q Giant Set: Push/Pull

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

Today's session is about increasing muscle mass or "toning up" for the upper body. You have 2 Giant Sets (4 Exercises in a row, minimal rest) to perform: one for Upper Body Pushing, the other for Upper Body Pulling.
Modify any exercises to meet your ability level or environment. The goal is you want to be able to fully exhaust your upper body after the end of 3 sets, so use a weight that creates fatigue after each exercise.

Warm-Up Blocks

AHHPS 4Q Shoulder Mobility
Horizontal Loading

Rub and Scrub Rib and Cage
Set Reps Hold
1 1 30s h:m:s
ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
ULT
Crab Single Leg Squat
Set Reps Tempo
1 10 tot Controlled
LLT
SA Banded Frontal Plane Scaption
Set Reps Load Tempo
1 5 ea side Heavy Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 5 ea direction Controlled

Perform with a band.

Workout Blocks

AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

ULT
Push Up
reps 10-20
Tempo controlled
Rest 30-45s
Set Reps Tempo Rest
1 10-20 Controlled 30-45s (h:m:s)
2 10-20 Controlled 30-45s (h:m:s)
3 10-20 Controlled 30-45s (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

LMT
Staggered Stance Squat to SA Banded Rotational OH Press
reps 10 ea
load heavy
Tempo controlled
Rest 30-45s
Set Reps Load Tempo Rest
1 10 ea Heavy Controlled 30-45s (h:m:s)
2 10 ea Heavy Controlled 30-45s (h:m:s)
3 10 ea Heavy Controlled 30-45s (h:m:s)
UMT
Push Up to Rotation
reps 3-5 ea
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 3-5 ea Controlled 10s (h:m:s)
2 3-5 ea Controlled 10s (h:m:s)
3 3-5 ea Controlled 10s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LLT
Standing 2-Arm Banded Chest Press
time 45-60sec
load heavy
Tempo controlled
Rest 3 min
Set Time Load Tempo Rest
1 45-60sec h:m:s Heavy Controlled 3 min (h:m:s)
2 45-60sec h:m:s Heavy Controlled 3 min (h:m:s)
3 45-60sec h:m:s Heavy Controlled 3 min (h:m:s)

AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
Staggered Stance 2-Arm Banded Row
reps 10-20
Tempo controlled
Rest 30-45sec
Set Reps Tempo Rest
1 10-20 Controlled 30-45sec (h:m:s)
2 10-20 Controlled 30-45sec (h:m:s)
3 10-20 Controlled 30-45sec (h:m:s)

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

LMT
Banded Bow and Arrow with Wide Stance Hip Shift
reps 10 ea
load moderate
Tempo controlled
Rest 30-45 sec
Set Reps Load Tempo Rest
1 10 ea Moderate Controlled 30-45 sec (h:m:s)
2 10 ea Moderate Controlled 30-45 sec (h:m:s)
3 10 ea Moderate Controlled 30-45 sec (h:m:s)
LMT
Banded SA Rotation Rows
reps 10-15
load heavy
Tempo controlled
Rest 30-45 sec
Set Reps Load Tempo Rest
1 10-15 Heavy Controlled 30-45 sec (h:m:s)
2 10-15 Heavy Controlled 30-45 sec (h:m:s)
3 10-15 Heavy Controlled 30-45 sec (h:m:s)
LLT
SL SA Banded Bicep Curl
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)
3 8-10 Controlled 2min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.

Cool Down Blocks

Cool Down
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 1 min ea side h:m:s

Alternatively you can foam roll or stretch the upper extremity

UMT
Side Lying 90-90
Set Time
1 1 min ea side h:m:s