Maria Specialization Day B: V2
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Dynamic Warm-Up
Horizontal Loading
Dynamic Warm-Up
ULT
Resistance Band Shoulder Rotation [MC]
| Set | Reps |
|---|---|
| 1 | 15 |
Constant tension in the band throughout the whole movement.
LLT
Bodyweight Squat
- Breathing: before descent, inhale deeply using the diaphragm to brace torso. Hold breath during descent and hold. Slowly exhale on ascent.
- Maintain full foot contact with the floor, “tripod,” but emphasize placing weight in the heel.
- Hold arms out in front at shoulder height.
- Hip Abduction: Externally rotate knees via glute recruitment. Maintain knees path over big and 2nd toes.
- Depth: Femurs to parallel.
- Ascent: Focus on driving hips up and forward.
- Foot placement: Hip/Shoulder width apart, feet slightly turned out (Less or equal to 15 degrees) Heel elevation as needed.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 25 | Controlled |
Workout Blocks
Maria Specialization: Day B
Horizontal Loading
LLT
Halk Kneel Facepull ER
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | 60% RPE | Controlled | 30-60 Seconds (h:m:s) |
| 2 | 20 | 80% RPE | Controlled | 30-60 Seconds (h:m:s) |
| 3 | 20 | 80% RPE | Controlled | 30-60 Seconds (h:m:s) |
LLT
Assisted Machine Pull-up
Clench your butt cheeks, keeping butt and abs tight during each rep.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 50% RPE | Controlled | 30-60 Seconds (h:m:s) |
| 2 | 12 | 80% RPE | Fast | 30-60 Seconds (h:m:s) |
| 3 | 6 | 100% RPE | Explosive | 60-180 Seconds (h:m:s) |
| 4 | 6 | 100% RPE | Controlled | 60-180 Seconds (h:m:s) |
| 5 | 6 | 100% RPE | Controlled | 60-180 Seconds (h:m:s) |
Wide grip; Pronated.
LLT
Good Morning – Barbell
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 45 Lbs. (Empty Bar) RPE | Controlled | 30-60 Seconds (h:m:s) |
| 2 | 12 | 50% RPE | Controlled | 60 Seconds (h:m:s) |
| 3 | 12 | 80% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 12 | 90% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 12 | 90% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 6 | 12 | 90% RPE | Controlled | 60-120 Seconds (h:m:s) |
LLT
Cable Glute Kickbacks
- Place Velco Leg Straps on both legs.
- Move the pulley to the lowest position.
- Position both feet straight towards the pulley.
- Connect one Leg Strap to the pulley carabiner.
- Place one hand on the handrest and the other on the pulley settings pole (please place the hand out of the cable's path for safety)
- Lower upper body, keeping it parallel to the ground while pushing glutes upward
- Kick Leg back, extending it fully.
- Bring the Leg back to the starting point in a controlled manner with the bent knee moving in line with the standing leg. There is no need to bring your knee in front of your standing leg for this movement.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 70% RPE | Controlled | 30-60 Seconds (h:m:s) |
| 2 | 15 | 85% RPE | Controlled | 30-60 Seconds (h:m:s) |
| 3 | 12 | 95% RPE | Controlled | 30-60 Seconds (h:m:s) |
| 4 | 12 | 95% RPE | Controlled | 30-60 Seconds (h:m:s) |