LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Thoracic and Hip warm up
Horizontal
Self-Massage: T-Spine
Set time
1 2
Self-Massage: Glutes
Set time
1 1 Right
2 2 Left
Prisoner Runner’s Hinge
Set reps
1 5 Right
2 5 Left
DB Scaption
Set reps
1 5
Runner’s Rotational Hinge Ball Knee Drive
Set reps
1 5 Right
2 5 Left
MB Half Kneeling OH Deadlift
Set reps
1 5 Right
2 5 Left
Half Kneeling Type 1 Reaches
Set reps
1 3 Right
2 3 Left
Bow and Arrow w/ Quick Release
Set reps
1 5 Right
2 5 Left
Stimulation Clapping for Glutes and Lats
Set time
1 20 s
Workout Blocks
Pull Ups
Horizontal
Neutral Grip Chin Up
Set reps Rest
1 1 30-60 sec
2 1 30-60 sec
3 1 30-60 sec
4 1 30-60 sec
5 1 30-60 sec
Single leg squat and pull over squat
Tri-Set x 3
SL Squat to Box
Set reps Rest
1 10 ea 15 sec
2 10 ea 15 sec
3 10 ea 15 sec
Pull Over Squat
Set reps Rest
1 10 30 sec
2 10 30 sec
3 10 30 sec
Standing Pull Over
Set reps Rest
1 10 30 sec
2 10 30 sec
3 10 30 sec
Knee to elbow and halo
Superset x 1
Elbow to Knee
Set reps Hold Rest
1 5 10 sec 30 sec
KB Halo
Set reps Rest
1 10 ea 60 sec
Cool Down Blocks
Cool Down Block
Horizontal
Universal cool down 1
Giant Set x 1
Pigeon Thread the Needle
Set reps Tempo Rest
1 6 ea controlled 15 s
T Spine Mobility Thread The Needle Reach
Set reps time Hold Rest
1 3 ea 10 sec 10 sec 15 ea
IR Active Hamstring Stretch
Set reps time Hold Rest
1 6 ea 10 sec 10 sec 15 sec
Bretzel Stretch
Set reps time Hold Rest
1 1 10 sec 10 sec 15 sec

Brian Dahl muscle based strength day 2

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

Primary focus for today is pull ups. Do as many sets as possible with perfect form. Focus more on the quality of each rep and what muscles you are feeling rather than the speed of the rep.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Thoracic and Hip warm up
Horizontal Loading

Increase thoracic mobilization and Hip activation

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 1 Right h:m:s
2 2 Left h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 5 Right
2 5 Left
LLT
DB Scaption
Set Reps
1 5
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 5 Right
2 5 Left
LLT
MB Half Kneeling OH Deadlift
Set Reps
1 5 Right
2 5 Left
UMT
Half Kneeling Type 1 Reaches
Set Reps
1 3 Right
2 3 Left
LLT
Bow and Arrow w/ Quick Release
Set Reps
1 5 Right
2 5 Left
UMT
Stimulation Clapping for Glutes and Lats
Set Time
1 20 s h:m:s

Workout Blocks

Pull Ups
Horizontal Loading

Perform as many sets as possible with perfect form. Allow up to 60 seconds for recovery.

ULT
Neutral Grip Chin Up
Set Reps Rest
1 1 30-60 sec (h:m:s)
2 1 30-60 sec (h:m:s)
3 1 30-60 sec (h:m:s)
4 1 30-60 sec (h:m:s)
5 1 30-60 sec (h:m:s)

Single leg squat and pull over squat
Tri-Set x 3

Single leg squat for strength and pull over squat for volume. On the SL Squat, squat as low as possible with knee and toe in good alignment. Adding in standing pull overs for volume on the vertical pull movement.

ULT
SL Squat to Box
reps 10 ea
Rest 15 sec
Set Reps Rest
1 10 ea 15 sec (h:m:s)
2 10 ea 15 sec (h:m:s)
3 10 ea 15 sec (h:m:s)
LLT
Pull Over Squat
reps 10
Rest 30 sec
With a slight bend in the elbows, drop the weight back behind your head. The movement should come from the shoulders, not the elbows. Let the elbows point to the sky and hold tension in the front line of the body. Pull the weight back to the start position with a forceful exhale. Use the pull to continue down into a deep squat.
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
3 10 30 sec (h:m:s)
LLT
Standing Pull Over
reps 10
Rest 30 sec
With a slight bend in the elbows, drop the weight back behind your head. The movement should come from the shoulders, not the elbows. Let the elbows point to the sky and hold tension in the front line of the body. Pull the weight back to the start position with a forceful exhale.
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
3 10 30 sec (h:m:s)

Knee to elbow and halo
Superset x 1

Bring the knee and elbow together with a forceful exhale.

UMT
Elbow to Knee
reps 5
Hold 10 sec
Rest 30 sec
Can be done as alternating repetitive reps or as an isometric exercise with percussive breathing.
Set Reps Hold Rest
1 5 10 sec h:m:s 30 sec (h:m:s)
LMT
KB Halo
reps 10 ea
Rest 60 sec
Switch Directions every 5 seconds
Set Reps Rest
1 10 ea 60 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Universal cool down 1
Giant Set x 1

This cool down addresses glute, quad, and upper back down regulation.

UMT
Pigeon Thread the Needle
reps 6 ea
Tempo controlled
Rest 15 s
Set Reps Tempo Rest
1 6 ea Controlled 15 s (h:m:s)
LAR UMT
T Spine Mobility Thread The Needle Reach
reps 3 ea
time 10 sec
Hold 10 sec
Rest 15 ea
Stretches out the shoulders and torso relative to the hips.
Set Reps Time Hold Rest
1 3 ea 10 Sec h:m:s 10 sec h:m:s 15 ea (h:m:s)
ULT
IR Active Hamstring Stretch
reps 6 ea
time 10 sec
Hold 10 sec
Rest 15 sec
Set Reps Time Hold Rest
1 6 ea 10 Sec h:m:s 10 sec h:m:s 15 sec (h:m:s)
UMT
Bretzel Stretch
reps 1
time 10 sec
Hold 10 sec
Rest 15 sec
This improves ROM in the anterior oblique sling and help promote thoracic mobility
Set Reps Time Hold Rest
1 1 10 Sec h:m:s 10 sec h:m:s 15 sec (h:m:s)