LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Mobility + Movement Prep
Horizontal
World’s Greatest Stretch
Set reps
1 5 s/sides
Downward Dog into Pigeon Pose
Set reps
1 5 s/side
Plate Lateral Squat Walk
Set reps
1 10
Bodyweight Squat
Set reps
1 10-20
Workout Blocks
Tri-Set: Squat, Lunge + RDL
Tri-Set x 3
Strength – Goblet Squat
Set reps Tempo
1 8-12 controlled
2 8-12 controlled
3 8-12 controlled
DB Fwd Lunge
Set reps Tempo
1 6-8 s/side controlled
2 6-8 s/side controlled
3 6-8 s/side controlled
DB RDL
Set reps Tempo
1 10-12 controlled
2 10-12 controlled
3 10-12 controlled
Superset: Press + Row
Superset x 3
TRX Row
Set reps Tempo
1 8-12 controlled
2 8-12 controlled
3 8-12 controlled
DB Incline Press
Set reps Tempo
1 8-12 controlled
2 8-12 controlled
3 8-12 controlled
Superset: Core + Carry
Tri-Set x 1
Farmers Carry – Dumbbell
Set time Tempo
1 40 yds controlled
Side Plank Hold
Set time Hold
1 30s
Downward Dog Toe Taps
Set reps Tempo
1 12 controlled
Cool Down Blocks
Stretching
Horizontal
Child’s Pose Stretch
Set reps
1 10
Low Atomic Frog
Set reps
1 10
Quadruped Medial Hip Stretch w/ Rotation
Set time
1 1-2 min

M.C 7 Day Routine

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

Warm-Up Blocks

Mobility + Movement Prep
Horizontal Loading

UMT
World’s Greatest Stretch
Set Reps
1 5 s/sides
UMT
Downward Dog into Pigeon Pose
Move through this with control. Breath into the pigeon pose--your muscles will tense and fight it at first. Sink into it.
Set Reps
1 5 s/side
LMT
Plate Lateral Squat Walk
Set Reps
1 10
ULT
Bodyweight Squat
Set Reps
1 10-20

Use resistance band

Workout Blocks

Tri-Set: Squat, Lunge + RDL
Tri-Set x 3

LLT
Strength – Goblet Squat
reps 8-12
Tempo controlled
Set Reps Tempo
1 8-12 Controlled
2 8-12 Controlled
3 8-12 Controlled
LLT
DB Fwd Lunge
reps 6-8 s/side
Tempo controlled
Bend your knee and hip to the same angle.
Set Reps Tempo
1 6-8 s/side Controlled
2 6-8 s/side Controlled
3 6-8 s/side Controlled
LLT
DB RDL
reps 10-12
Tempo controlled
Set Reps Tempo
1 10-12 Controlled
2 10-12 Controlled
3 10-12 Controlled

Superset: Press + Row
Superset x 3

Rest: 60s per second

ULT
TRX Row
reps 8-12
Tempo controlled
Set Reps Tempo
1 8-12 Controlled
2 8-12 Controlled
3 8-12 Controlled

Alternative: Row Machine

LLT
DB Incline Press
reps 8-12
Tempo controlled
Set Reps Tempo
1 8-12 Controlled
2 8-12 Controlled
3 8-12 Controlled

Alternative: Machine Chest Press

Superset: Core + Carry
Tri-Set x 1

Rest 60s between each exercise

LLT
Farmers Carry – Dumbbell
time 40 yds
Tempo controlled
Set Time Tempo
1 40 yds h:m:s Controlled
UMT
Side Plank Hold
time 30s
Hold
Set Time Hold
1 30s h:m:s h:m:s
Downward Dog Toe Taps
reps 12
Tempo controlled
Set Reps Tempo
1 12 Controlled

Cool Down Blocks

Stretching
Horizontal Loading

ULT
Child’s Pose Stretch
Set Reps
1 10
UMT
Low Atomic Frog
Set Reps
1 10
UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Time
1 1-2 min h:m:s