Set	reps	Hold	Rest
1	8e side	2 breaths	0

Set	reps	load	Tempo	Rest
1	8e side	light	controlled	0

Set	reps	load	Tempo	Rest
1	8e side	light	controlled	0

Set	reps	Tempo	Rest
1	8e side	controlled	as needed

Set	reps	load	Tempo	Rest
1	10	heavy	controlled	10s
2	10	heavy	controlled	10s
3	10	heavy	controlled	10s
4	10	heavy	controlled	10s

Set	reps	load	Tempo	Rest
1	10per leg	moderate	controlled	10s
2	10per leg	moderate	controlled	10s
3	10per leg	moderate	controlled	10s
4	10per leg	moderate	controlled	10s

Set	reps	intensity	Tempo	Rest
1	5-8e	high	controlled	as needed
2	5-8e	high	controlled	as needed
3	5-8e	high	controlled	as needed
4	5-8e	high	controlled	as needed

Set	reps	Tempo	Rest
1	10T	controlled	10s
2	10T	controlled	10s
3	10T	controlled	10s
4	10T	controlled	10s

Movement Strength 4Q Giant set

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

1TO1 4Q warmup upsilon
Giant Set x 1

UMT
Wall OH Shoulder Stretch w/reach & step through

reps 8e side

Hold 2 breaths

Rest 0

Set	Reps	Hold	Rest
1	8e side	2 breaths h:m:s	0 (h:m:s)

LMT
Vipr Posterior Shift @ shldr ht

reps 8e side

load light

Tempo controlled

Rest 0

Set	Reps	Load	Tempo	Rest
1	8e side	Light	Controlled	0 (h:m:s)

always have end grip be the back hand
Shift hips into loaded side

LLT
DB OH Reach with Step

reps 8e side

load light

Tempo controlled

Rest 0

Set	Reps	Load	Tempo	Rest
1	8e side	Light	Controlled	0 (h:m:s)

LPR ULT
Plank to Down Dog w/alt reach option

reps 8e side

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	8e side	Controlled	as needed (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

1TO1 Movement Strength Endurance 4Q
Giant Set x 4

agile, dead start, odd position and

LLT
Long Arm KB Swings

reps 10

load heavy

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	10	Heavy	Controlled	10s (h:m:s)
2	10	Heavy	Controlled	10s (h:m:s)
3	10	Heavy	Controlled	10s (h:m:s)
4	10	Heavy	Controlled	10s (h:m:s)

LMT
Reverse Paddle

reps 10per leg

load moderate

Tempo controlled

Rest 10s

A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.

Set	Reps	Load	Tempo	Rest
1	10per leg	Moderate	Controlled	10s (h:m:s)
2	10per leg	Moderate	Controlled	10s (h:m:s)
3	10per leg	Moderate	Controlled	10s (h:m:s)
4	10per leg	Moderate	Controlled	10s (h:m:s)

use MB, Vipr or single DB held on ends

ULT
Pistol Squat

reps 5-8e

intensity high

Tempo controlled

Rest as needed

use TRX for support as needed

Set	Reps	Intensity	Tempo	Rest
1	5-8e	High RPE	Controlled	as needed (h:m:s)
2	5-8e	High RPE	Controlled	as needed (h:m:s)
3	5-8e	High RPE	Controlled	as needed (h:m:s)
4	5-8e	High RPE	Controlled	as needed (h:m:s)

UMT
G2S Forward to Lateral Lunge with Balance

reps 10T

Tempo controlled

Rest 10s

Set	Reps	Tempo	Rest
1	10T	Controlled	10s (h:m:s)
2	10T	Controlled	10s (h:m:s)
3	10T	Controlled	10s (h:m:s)
4	10T	Controlled	10s (h:m:s)

Warm-Up Blocks

Warmup Block Horizontal Loading

1TO1 4Q warmup upsilon Giant Set x 1

UMT Wall OH Shoulder Stretch w/reach & step through reps 8e side Hold 2 breaths Rest 0

LMT Vipr Posterior Shift @ shldr ht reps 8e side load light Tempo controlled Rest 0

LLT DB OH Reach with Step reps 8e side load light Tempo controlled Rest 0

LPR ULT Plank to Down Dog w/alt reach option reps 8e side Tempo controlled Rest as needed

Workout Blocks

Working Block Horizontal Loading

1TO1 Movement Strength Endurance 4Q Giant Set x 4

LLT Long Arm KB Swings reps 10 load heavy Tempo controlled Rest 10s

LMT Reverse Paddle reps 10per leg load moderate Tempo controlled Rest 10s

ULT Pistol Squat reps 5-8e intensity high Tempo controlled Rest as needed

UMT G2S Forward to Lateral Lunge with Balance reps 10T Tempo controlled Rest 10s