LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
TWF – Lower Body Focus 4Q 7-Step Warm Up
Horizontal
Quickie Hip Foam Roll
Set time
1 2:00
Loaded T-Squat
Set reps load Tempo
1 8 light controlled
OH Squat Forced Exhalation
Set reps
1 8
Reverse Lunge with Multidirectional Eye Tracking
Set reps Tempo
1 8 controlled
World’s Greatest Stretch
Set reps
1 8
Alt Lateral Lunge with OH Reach
Set reps
1 8
Med Ball SLDL
Set reps
1 8
Workout Blocks
Working Block
Horizontal
TWF - Squat, Lunge, Legs Anterior Chain -- Muscle/LLT Focused
Giant Set x 3
Elevated Shrimp Squat
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
3 5-8 controlled
KB Goblet Squat
Set reps load Tempo
1 5-8 heavy controlled
2 5-8 heavy controlled
3 5-8 heavy controlled
DB Crossover Forward Lunge
Set reps load Tempo
1 10 heavy controlled
2 10 heavy controlled
3 10 heavy controlled
Reverse OH Lunge
Set reps Tempo
1 8 controlled
2 8 controlled
3 8 controlled
TWF - Legs (posterior chain), Muscle/LLT Focus
Giant Set x 1
2 KB/DB 1-Leg RDL
Set reps load Tempo
1 8 heavy controlled
Crossover DB Deadlift
Set reps load Tempo
1 8 moderate controlled
Alternating SL Rotational Quarter Squat Touchdown
Set reps 0 Tempo
1 10 controlled
Foot Elevated SL Hip Bridge
Set reps Tempo
1 15 explosive

TWF – Lower Body, Legs — Muscle/ Hypertrophy Focused

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

TWF – Lower Body Focus 4Q 7-Step Warm Up
Horizontal Loading

UMT
Quickie Hip Foam Roll
Set Time
1 2:00 h:m:s
LMT
Loaded T-Squat
Set Reps Load Tempo
1 8 Light Controlled
LLT
OH Squat Forced Exhalation
Set Reps
1 8
LLT
Reverse Lunge with Multidirectional Eye Tracking
Set Reps Tempo
1 8 Controlled
UMT
World’s Greatest Stretch
Set Reps
1 8
UMT
Alt Lateral Lunge with OH Reach
Set Reps
1 8
LLT
Med Ball SLDL
Set Reps
1 8

Workout Blocks

Working Block
Horizontal Loading

TWF - Squat, Lunge, Legs Anterior Chain -- Muscle/LLT Focused
Giant Set x 3

ULT
Elevated Shrimp Squat
reps 5-8
Tempo controlled
Lower Body Relative Strength Exercise. Remove blocks and touch knee to lower surface or the ground when you are ready to progress.
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
3 5-8 Controlled
LLT
KB Goblet Squat
reps 5-8
load heavy
Tempo controlled
Lower Body/ Full Body Fundamental Strength (anterior chain emphasis)
Set Reps Load Tempo
1 5-8 Heavy Controlled
2 5-8 Heavy Controlled
3 5-8 Heavy Controlled
LMT
DB Crossover Forward Lunge
reps 10
load heavy
Tempo controlled
Lower Body Pre-Position Strength
Set Reps Load Tempo
1 10 Heavy Controlled
2 10 Heavy Controlled
3 10 Heavy Controlled
ULT
Reverse OH Lunge
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled
3 8 Controlled

TWF - Legs (posterior chain), Muscle/LLT Focus
Giant Set x 1

Hinging, bending, and extending posterior chain leg exercises to primarily strengthen the hamstrings and glutes.

LLT
2 KB/DB 1-Leg RDL
reps 8
load heavy
Tempo controlled
Lower Body Posterior Chain, Odd Position, Loaded Linear Training
Set Reps Load Tempo
1 8 Heavy Controlled
LMT
Crossover DB Deadlift
reps 8
load moderate
Tempo controlled
Set Reps Load Tempo
1 8 Moderate Controlled
UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 10
0
Tempo controlled
Set Reps Tempo
1 10 Controlled
ULT
Foot Elevated SL Hip Bridge
reps 15
Tempo explosive
Lower Body Posterior Chain, Relative Strength, LLT
Set Reps Tempo
1 15 Explosive

Drive heel down to push hips up with speed.