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

Kevin-4Q Total Body Strength Endurance_Wk5

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

Warm-Up Blocks

AHHPS - 4Q Whole Body Warmup Block
Horizontal Loading

GPR ULT
Dry Sauna
Set Time
1 10 h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Crab Single Leg Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Lunges
Superset x 2

LLT
DB Fwd Lunge
reps 10
Bend your knee and hip to the same angle.
Set Reps
1 10
2 10
LMT
[J] – Linear Lunge with Horizontal Shift
reps 20
Rest 00:01:30
Set Reps Rest
1 20 00:01:30 (h:m:s)
2 20 00:01:30 (h:m:s)

Shoulders
Superset x 2

LLT
DB OH Overhead Press
reps 10
Set Reps
1 10
2 10
LMT
ViPR PRO Half Kneel OH Rotational Press
reps 20
Rest 00:01:30
Set Reps Rest
1 20 00:01:30 (h:m:s)
2 20 00:01:30 (h:m:s)

Core
Superset x 2

UMT
High Side Planks
time 00:01:00
Set Time
1 00:01:00 h:m:s
2 00:01:00 h:m:s
LMT
Rotational Slam
reps 20
Rest 00:01:30
Set Reps Rest
1 20 00:01:30 (h:m:s)
2 20 00:01:30 (h:m:s)

Glutes
Superset x 2

ULT
Hip Bridge
reps 10
Set Reps
1 10
2 10
UMT
Bulgarian Squat with Medial Reach
reps 20
Rest 00:01:30
Set Reps Rest
1 20 00:01:30 (h:m:s)
2 20 00:01:30 (h:m:s)

Triceps
Superset x 2

LLT
DB Bench Press
reps 10
Set Reps
1 10
2 10
UMT
Push Up to Rotation
reps 20
Rest 00:01:30
Set Reps Rest
1 20 00:01:30 (h:m:s)
2 20 00:01:30 (h:m:s)

Biceps
Superset x 2

LLT
DB Alt Arm Curls
reps 10
Set Reps
1 10
2 10
LMT
ViPR PRO 2-Arm Swing Lateral /Transverse Lunge
reps 20
Rest 00:01:30
Perform a Lateral and / or Transverse Lunge with the Swing
Set Reps Rest
1 20 00:01:30 (h:m:s)
2 20 00:01:30 (h:m:s)

Cool Down Blocks

Regeneration 1
Horizontal Loading

ULT
4 Cycle Kneeling Breathing
Set Time
1 10 h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 10 h:m:s