LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Giant Set x 1
Child’s Pose to Cobra
Set reps
1 6
Half Kneeling Lateral Frog
Set reps
1 6ea
ā€œZā€ Get Up
Set reps
1 6ea
IR Active Hamstring Stretch
Set reps
1 6ea
Workout Blocks
Working Block
Superset x 4
BB Deadlift Neutral Stance
Set reps weight_percent
1 10 75
2 10 80
3 10 85
4 10 85
Long Arm KB Swings
Set reps load Rest
1 20 moderate 60-90
2 20 moderate 60-90
3 20 moderate 60-90
4 20 moderate 60-90
Superset x 4
BB SL 1-Arm SS Hip Hinge
Set reps load
1 10 heavy
2 10 heavy
3 10 heavy
4 10 heavy
BB Fast Tempo Squats
Set reps load Rest
1 20 moderate 60-90
2 20 moderate 60-90
3 20 moderate 60-90
4 20 moderate 60-90
Superset x 4
BB Wide Stance Bentover Row
Set reps load
1 12 heavy
2 12 heavy
3 12 heavy
4 12 heavy
Neutral Grip Chin Up
Set reps load
1 10 light
2 10 light
3 10 light
4 10 light
Superset x 4
Lat Pulldown Wide Grip
Set reps load
1 12 heavy
2 12 heavy
3 12 heavy
4 12 heavy
Push Up
Set reps Tempo Rest
1 10 fast 60-90
2 10 fast 60-90
3 10 fast 60-90
4 10 fast 60-90
Cool Down Blocks
Cool Down Block
Horizontal
Seated 90-90 Stretch
Set time
1 2min
Horizontal
Restore Childs Pose Lat Reach
Set time
1 2min

(CB) Posterior Chain Focus Workout

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

Super set workout with posterior chain focus on pull patterns

Warm-Up Blocks

Warmup Block
Giant Set x 1

ULT
Child’s Pose to Cobra
reps 6
Set Reps
1 6
UMT
Half Kneeling Lateral Frog
reps 6ea
Set Reps
1 6ea
UMT
ā€œZā€ Get Up
reps 6ea
Set Reps
1 6ea
ULT
IR Active Hamstring Stretch
reps 6ea
Set Reps
1 6ea

Workout Blocks

Working Block
Superset x 4

LLT
BB Deadlift Neutral Stance
reps 10
weight_percent 75
Set Reps Weight
1 10 75 %
2 10 80 %
3 10 85 %
4 10 85 %
LLT
Long Arm KB Swings
reps 20
load moderate
Rest 60-90
Set Reps Load Rest
1 20 Moderate 60-90 (h:m:s)
2 20 Moderate 60-90 (h:m:s)
3 20 Moderate 60-90 (h:m:s)
4 20 Moderate 60-90 (h:m:s)

20 reps is high goal. if you can do more than 20 swings, adjust weight and go up - or burn out. Low rep range 8-10

Superset x 4

LLT
BB SL 1-Arm SS Hip Hinge
reps 10
load heavy
Set Reps Load
1 10 Heavy
2 10 Heavy
3 10 Heavy
4 10 Heavy

Switch out for KB

LLT
BB Fast Tempo Squats
reps 20
load moderate
Rest 60-90
Set Reps Load Rest
1 20 Moderate 60-90 (h:m:s)
2 20 Moderate 60-90 (h:m:s)
3 20 Moderate 60-90 (h:m:s)
4 20 Moderate 60-90 (h:m:s)

20 is high rep range, complete at least 12 - adjust weight if needed

Superset x 4

LLT
BB Wide Stance Bentover Row
reps 12
load heavy
Set Reps Load
1 12 Heavy
2 12 Heavy
3 12 Heavy
4 12 Heavy
ULT
Neutral Grip Chin Up
reps 10
load light
Set Reps Load
1 10 Light
2 10 Light
3 10 Light
4 10 Light

can be assisted and do to failure. 15 is high rep range. Assisted weight must make it achievable to do at least 8 reps

Superset x 4

LLT
Lat Pulldown Wide Grip
reps 12
load heavy
Set Reps Load
1 12 Heavy
2 12 Heavy
3 12 Heavy
4 12 Heavy
ULT
Push Up
reps 10
Tempo fast
Rest 60-90
Set Reps Tempo Rest
1 10 Fast 60-90 (h:m:s)
2 10 Fast 60-90 (h:m:s)
3 10 Fast 60-90 (h:m:s)
4 10 Fast 60-90 (h:m:s)

to burn out - 10 is high goal

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 2min h:m:s

Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 2min h:m:s