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

No Themes Assigned

Workout Blocks
LLT/LMT Submax
Horizontal
Alternating DB Step Down
Set reps load Tempo Rest
1 4 heavy controlled 1m
2 4 heavy controlled 1m
3 4 heavy controlled 1m
Ball DB Twists
Set reps load Tempo Rest
1 4 heavy controlled 1m
2 4 heavy controlled 1m
3 4 heavy controlled 1m
ULT/UMT Endurance
Horizontal
SL Alternating Bridge (Marching)
Set reps Hold Rest
1 10 3s 1m
2 10 3s 1m
Alternating Side Plank
Set reps Hold Rest
1 10 3s 1m
2 10 3s 1m
Lateral Crawl to Push Up
Set reps Tempo Rest
1 10 controlled 1m
2 10 controlled 1m
SL Bridge Ceiling Press
Set reps Hold Rest
1 10 3s 1m
2 10 3s 1m

4Q Relative Strength

No Themes Assigned

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

This workout will increase your stability, motor control and overall health and performance. This will leave you feeling stronger and unbreakable.

Workout Blocks

LLT/LMT Submax
Horizontal Loading

LLT
Alternating DB Step Down
Set Reps Load Tempo Rest
1 4 Heavy Controlled 1m (h:m:s)
2 4 Heavy Controlled 1m (h:m:s)
3 4 Heavy Controlled 1m (h:m:s)

Heavy DB with box or step no higher than the knee.
Left then Right equals 1 rep

LMT
Ball DB Twists
Set Reps Load Tempo Rest
1 4 Heavy Controlled 1m (h:m:s)
2 4 Heavy Controlled 1m (h:m:s)
3 4 Heavy Controlled 1m (h:m:s)

1 heavy DB
1 stability ball
left to right equals 1 rep
Keep core engaged and bottom lifted from the ground.

ULT/UMT Endurance
Horizontal Loading

ULT
SL Alternating Bridge (Marching)
Set Reps Hold Rest
1 10 3s h:m:s 1m (h:m:s)
2 10 3s h:m:s 1m (h:m:s)

Hold at top 3s

UMT
Alternating Side Plank
Set Reps Hold Rest
1 10 3s h:m:s 1m (h:m:s)
2 10 3s h:m:s 1m (h:m:s)
UMT
Lateral Crawl to Push Up
Set Reps Tempo Rest
1 10 Controlled 1m (h:m:s)
2 10 Controlled 1m (h:m:s)

modification - on knees protected surface.

ULT
SL Bridge Ceiling Press
Set Reps Hold Rest
1 10 3s h:m:s 1m (h:m:s)
2 10 3s h:m:s 1m (h:m:s)