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

For the client who wants to put on muscle mass that has at least 6 months experience in the gym

Warm-Up Blocks

Warmup Block
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Perform the following 7 exercises as a circuit with little to no rest in between. Do 2 sets.

Rub and Scrub Pelvis
Set Reps
1 10

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UMT
SKB Rocking Thread the Needle
Rock your body as you reach under your arm diagonally up and diagonally down.
Set Reps
1 10

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ULT
ULT Half Kneeling to Sit Forward Shift SKB
Get in a half kneeling position and rock back while straightening your front leg then rock forward back to starting.
Set Reps
1 10

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LMT
SKB ViPR Halo
Grab the neutral grips on the ViPR and lift up and around your head for reps and then on the other side.
Set Reps
1 10

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UMT
TRX Golf Swing Forced Exhalation
Staggered stance, have TRX mid length and perform Golf Swing with one arm (deep inhale and exhale) and both arms (exhale hard and then some more until no air is left)
Set Reps
1 5

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LMT
Band Bow and Arrow Quick Release
Set Reps
1 5

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ULT
Eye Tracking Reverse Lunge
Set Reps
1 5

Workout Blocks

Working Block
Superset x 1

Perfom the following exercises for each muscle group as a giant set. Don't rest longer than 15 sec between exercises (if needed) Once giant set is complete rest 2 minutes in between giant sets. Do 2 giant sets for each muscle group (Chest annd Legs)

Perform 8-10 reps for each

LLT
Dumbell Press with Deadbug
reps 10
Perform a dumbell press on a bench while doing a deadbug at the same time. Really make sure you are pressing your lower back against the bench.
Set Reps
1 10
UMT
Lizard Crawl
reps 10
Set Reps
1 10

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UMT
SKB ViPR Punch Uppercut
Hold a ViPR on the ends and punch with one arm and then the same on the other arm then uppercut on both arms
Set Reps
1 10

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Set Reps
1 10

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Perform pushups to failure

LLT
BB Back Squat Neutral Stance
Set Reps
1 10

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LLT
Squat to Lunge w/ OH Reach
Set Reps
1 10

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LLT
ViPR PRO Forward Bound Cylinder Lift and Catch
Develops bottom to top coordination and enhances total body neuromuscular control in the sagittal plane with load.
Set Reps
1 10

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UMT
Rotational Squat
Set Reps
1 10

Cool Down Blocks

Cool Down Block
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ULT
4 Cycle Kneeling Breathing
Set Time
1 10 h:m:s

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GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 10 h:m:s

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LMT
Loaded Kneeling Type 2 Stretches
Set Time
1 25 h:m:s

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LAR ULT
Quadruped Medial Hip Stretch
Set Time
1 25 h:m:s
2 25 h:m:s