Set	reps	Tempo
1	10	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	load	Tempo
1	10	heavy	controlled

Set	reps	load	Tempo
1	10	heavy	controlled

Set	reps	load	Tempo
1	10	heavy	controlled

Set	reps	load	Tempo	Rest
1	3-5	heavy	controlled	60-90s
2	3-5	heavy	controlled	60-90s
3	3-5	heavy	controlled	60-90s
4	3-5	heavy	controlled	60-90s

Set	reps	load	Tempo	Rest
1	3-5	heavy	controlled	60-90s
2	3-5	heavy	controlled	60-90s
3	3-5	heavy	controlled	60-90s
4	3-5	heavy	controlled	60-90s

Set	reps	load	Tempo	Rest
1	3-5	heavy	controlled	60-90s
2	3-5	heavy	controlled	60-90s
3	3-5	heavy	controlled	60-90s
4	3-5	heavy	controlled	60-90s

Set	reps	load	Tempo	Rest
1	3-5	heavy	controlled	60-90s
2	3-5	heavy	controlled	60-90s
3	3-5	heavy	controlled	60-90s
4	3-5	heavy	controlled	60-90s

Set	reps	load	Tempo	Rest
1	3-5	heavy	controlled	60-90s
2	3-5	heavy	controlled	60-90s
3	3-5	heavy	controlled	60-90s
4	3-5	heavy	controlled	60-90s

Set	time
1	2 min

TJS – Max/Submax Total Body Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra

Set	Reps	Tempo
1	10	Controlled

UMT
Prone Rotation to Rotational 1/2 Kneel

Set	Reps	Tempo
1	10	Controlled

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps	Tempo
1	10	Controlled

LLT
Squat to Lunge w/ OH Reach

Set	Reps	Load	Tempo
1	10	Heavy	Controlled

LMT
Wide Stance Low to High Rotations

Set	Reps	Load	Tempo
1	10	Heavy	Controlled

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Load	Tempo
1	10	Heavy	Controlled

Workout Blocks

AHHPS Max/Submax Strength Total Body
Horizontal Loading

Complete all sets of each exercise before moving on to the next exercise. Use an extra slow tempo (4:2:1) if you do not have the right amount of weight to reach fatigue within a 3-5 rep range. You can also change the order of the exercises to best suit your environment.
If you want to save time, you can perform an upper body exercise followed by a lower body exercise in a superset. Just make sure to give yourself plenty of rest after each superset.

LLT
DB Bench Press

Set	Reps	Load	Tempo	Rest
1	3-5	Heavy	Controlled	60-90s (h:m:s)
2	3-5	Heavy	Controlled	60-90s (h:m:s)
3	3-5	Heavy	Controlled	60-90s (h:m:s)
4	3-5	Heavy	Controlled	60-90s (h:m:s)

LLT
DB OH Overhead Press

Set	Reps	Load	Tempo	Rest
1	3-5	Heavy	Controlled	60-90s (h:m:s)
2	3-5	Heavy	Controlled	60-90s (h:m:s)
3	3-5	Heavy	Controlled	60-90s (h:m:s)
4	3-5	Heavy	Controlled	60-90s (h:m:s)

LLT
BB Deadlift Neutral Stance

Set	Reps	Load	Tempo	Rest
1	3-5	Heavy	Controlled	60-90s (h:m:s)
2	3-5	Heavy	Controlled	60-90s (h:m:s)
3	3-5	Heavy	Controlled	60-90s (h:m:s)
4	3-5	Heavy	Controlled	60-90s (h:m:s)

LLT
BB Back Squat Neutral Stance

Set	Reps	Load	Tempo	Rest
1	3-5	Heavy	Controlled	60-90s (h:m:s)
2	3-5	Heavy	Controlled	60-90s (h:m:s)
3	3-5	Heavy	Controlled	60-90s (h:m:s)
4	3-5	Heavy	Controlled	60-90s (h:m:s)

LMT
DB Lawnmower Row

Set	Reps	Load	Tempo	Rest
1	3-5	Heavy	Controlled	60-90s (h:m:s)
2	3-5	Heavy	Controlled	60-90s (h:m:s)
3	3-5	Heavy	Controlled	60-90s (h:m:s)
4	3-5	Heavy	Controlled	60-90s (h:m:s)

Can hold onto a chair or wall for support.
Substitute for Machine Row is acceptable.

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose

Set	Time
1	2 min h:m:s

Perform slow diaphragmatic breathing: 20s per breath

Warm-Up Blocks

AHHPS 4Q Dynamic Stretches Horizontal Loading

ULT Child’s Pose to Cobra

UMT Prone Rotation to Rotational 1/2 Kneel

LAR ULT Step Forward Flex then Step Back Extend

LLT Squat to Lunge w/ OH Reach

LMT Wide Stance Low to High Rotations

LMT DB Multi-planar Lunge with Reaches

Workout Blocks

AHHPS Max/Submax Strength Total Body Horizontal Loading

LLT DB Bench Press

LLT DB OH Overhead Press

LLT BB Deadlift Neutral Stance

LLT BB Back Squat Neutral Stance

LMT DB Lawnmower Row