LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

Warm-Up Blocks

6 Step Prep 4Q Whole Body Warmup Block

Horizontal

Crab Single Leg Squat 1 x 8

Set	reps
1	8

Child’s Pose to Cobra 1 x 8

Set	reps
1	8

DB Multi-planar Lunge with Reaches 1 x 8

Set	reps
1	8

Big Toe Corkscrew Monster Band Squat 1 x 10

Set	reps
1	10

MB Rotational Wall Ward 1 x 6

Set	reps
1	6

Eye Tracking Rotational Jump 1 x 6

Set	reps
1	6

Workout Blocks

Basic Lower Body Strength with Movement 1

Superset x 3

DB Squat 3 x 15

Set	reps	weight_percent	Tempo	Rest
1	15	60-70	3:2：1	10s
2	15	60-70	3:2：1	10s
3	15	60-70	3:2：1	10s

Lateral Lunges with Towel Push 3 x 8/side

Set	reps	Tempo	Rest
1	8/side	1:2:1	10s
2	8/side	1:2:1	10s
3	8/side	1:2:1	10s

Horizontal Push Strength

Superset x 3

DB Bench Press 3 x 10

Set	reps
1	10
2	10
3	10

Rotational Push Up 3 x 10

Set	reps
1	10
2	10
3	10

Pulling Strength SuperSets

Superset x 3

DB Bentover Row 3 x 10

Set	reps
1	10
2	10
3	10

Tension Towel Pull Down 3 x 10

Set	reps
1	10
2	10
3	10

Core

Superset x 2

Side Plank 2 x 40

Set	time
1	40
2	40

Dip Bar Leg Raise 2 x 10

Set	reps
1	10
2	10

Cool Down Blocks

Cool Down Block

Horizontal

4:7:8 Parasympathetic Breathing 1 x 10

Set	reps
1	10

Full Body Strength Endurance 1 全身肌耐力训练 1

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Today we will focus on total body muscular endurance.
It will train in superset style. LLT+UMT
3 total superset focus on squat pattern, push pattern and pull pattern.
Only require a set of dumbells and a towel.

Warm-Up Blocks

6 Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

Set	Reps
1	8

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	8

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

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

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	6

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	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Basic Lower Body Strength with Movement 1
Superset x 3

With Basic DB squat improve lower body muscular endurance.
With lateral movement and towel push increase the lower body strength's capacity in frontal plan and odd position.
基础的哑铃深蹲帮助增加下肢肌肉耐力，同时体侧面的毛巾弓步可以帮助提高身体下盘在侧面的力量和稳定性。

LLT
DB Squat

reps 15

weight_percent 60-70

Tempo 3:2：1

Rest 10s

Set	Reps	Weight	Tempo	Rest
1	15	60-70 %	3:2：1	10s (h:m:s)
2	15	60-70 %	3:2：1	10s (h:m:s)
3	15	60-70 %	3:2：1	10s (h:m:s)

UMT
Lateral Lunges with Towel Push

reps 8/side

Tempo 1:2:1

Rest 10s

Set	Reps	Tempo	Rest
1	8/side	1:2:1	10s (h:m:s)
2	8/side	1:2:1	10s (h:m:s)
3	8/side	1:2:1	10s (h:m:s)

Horizontal Push Strength
Superset x 3

LLT
DB Bench Press

reps 10

Set	Reps
1	10
2	10
3	10

UMT
Rotational Push Up

reps 10

Set	Reps
1	10
2	10
3	10

Pulling Strength SuperSets
Superset x 3

LLT
DB Bentover Row

reps 10

Set	Reps
1	10
2	10
3	10

UMT
Tension Towel Pull Down

reps 10

Set	Reps
1	10
2	10
3	10

Core
Superset x 2

UMT
Side Plank

time 40

Set	Time
1	40 h:m:s
2	40 h:m:s

ULT
Dip Bar Leg Raise

reps 10

Set	Reps
1	10
2	10

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
4:7:8 Parasympathetic Breathing

1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.

Set	Reps
1	10

Warm-Up Blocks

6 Step Prep 4Q Whole Body Warmup Block Horizontal Loading

ULT Crab Single Leg Squat

ULT Child’s Pose to Cobra

LMT DB Multi-planar Lunge with Reaches

LLT Big Toe Corkscrew Monster Band Squat

LMT MB Rotational Wall Ward

UMT Eye Tracking Rotational Jump

Workout Blocks

Basic Lower Body Strength with Movement 1 Superset x 3

LLT DB Squat reps 15 weight_percent 60-70 Tempo 3:2：1 Rest 10s

UMT Lateral Lunges with Towel Push reps 8/side Tempo 1:2:1 Rest 10s

Horizontal Push Strength Superset x 3

LLT DB Bench Press reps 10

UMT Rotational Push Up reps 10

Pulling Strength SuperSets Superset x 3

LLT DB Bentover Row reps 10

UMT Tension Towel Pull Down reps 10

Core Superset x 2

UMT Side Plank time 40

ULT Dip Bar Leg Raise reps 10

Cool Down Blocks

Cool Down Block Horizontal Loading

GPR 4:7:8 Parasympathetic Breathing

6 Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

ULT
Child’s Pose to Cobra

LMT
DB Multi-planar Lunge with Reaches

LLT
Big Toe Corkscrew Monster Band Squat

LMT
MB Rotational Wall Ward

UMT
Eye Tracking Rotational Jump

Basic Lower Body Strength with Movement 1
Superset x 3

LLT
DB Squat

reps 15

weight_percent 60-70

Tempo 3:2：1

Rest 10s

UMT
Lateral Lunges with Towel Push

reps 8/side

Tempo 1:2:1

Rest 10s

Horizontal Push Strength
Superset x 3

LLT
DB Bench Press

reps 10

UMT
Rotational Push Up

reps 10

Pulling Strength SuperSets
Superset x 3

LLT
DB Bentover Row

reps 10

UMT
Tension Towel Pull Down

reps 10

Core
Superset x 2

UMT
Side Plank

time 40

ULT
Dip Bar Leg Raise

reps 10

Cool Down Block
Horizontal Loading

GPR
4:7:8 Parasympathetic Breathing