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

[LG] Push/Pull Strength- Relative & Submax

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

Push & Pull strength exercises.

Warm-Up Blocks

Activation & Exhalations
Horizontal Loading

Mobility warm up for the back and shoulders using breathing techniques.

ULT
Supine Percussive Exhalation
Set Reps
1 5
ULT
Prone Sway Back Rocks
Set Reps
1 5
UMT
Side Lying 90-90
Set Reps
1 5 ES
UMT
Half Kneeling Type 1 Reaches
Set Reps
1 6 ES
LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps
1 3-5

Workout Blocks

GIANT SET- Sub Max- PUSH/PULL LLT
Giant Set x 4

Loaded Linear Push/ Pull Exercises performed in a circuit for 4 rounds. Each round increasing the weight of each exercises. If desired perform 1 warm up set.

LLT
BB Deadlift Neutral Stance
reps 6-8
load moderate
Set Reps Load
1 6-8 Moderate
2 6-8 Moderate
3 4-6 Heavy
4 4-6 Heavy
LLT
BAND Tall Kneeling Chest Press
reps 12-20
load moderate
Set Reps Load
1 12-20 Moderate
2 12-20 Moderate
3 8-12 Moderate
4 8-12 Moderate
LLT
Half Kneel Shoulder Press
reps 8-12 ES
load moderate
Set Reps Load
1 8-12 ES Moderate
2 8-12 ES Moderate
3 8-10 ES Moderate
4 8-10 ES Moderate
ULT
Neutral Grip Pull Up
reps FAILURE
Set Reps
1 FAILURE
2 FAILURE
3 FAILURE
4 FAILURE

Relative Strength- PUSH/PULL
Superset x 3

Body weight exercise performed in a superset for push/pull.

UMT
Suspended 1Arm Row w/ Rotation
reps 6 ES
Set Reps
1 6 ES
2 6 ES
3 6 ES
UMT
Push Up to Rotation
reps 3 ES
Set Reps
1 3 ES
2 3 ES
3 3 ES

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Banded Tread the Needle Distraction
Set Reps
1 30s-1 min