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

No Themes Assigned

Warm-Up Blocks
Dynamic Warm-Up
Horizontal
Stretch – Arm Circles
Set reps
1 20 Each Arm
Toe Touch Progression
Set reps 0 Tempo
1 5 Reps Per Progression controlled
Band Pull Aparts
Set reps
1 15
Foam Roll Lats [MC]
Set reps
1 25 Seconds Per Side
Resistance Band Shoulder Rotation [MC]
Set reps
1 15
Prone T-Spine Rotation
Set reps
1 10 Each Side (Alternating)
Bodyweight Squat
Set reps Tempo
1 25 controlled
Workout Blocks
Legs & Shoulders Maria: Day B
Horizontal
Leg Press – Plate Loaded Machine
Set reps intensity Tempo Rest
1 20 60% controlled 60 Seconds
2 20 80% controlled 60-120 Seconds
3 20 95% controlled 60-120 Seconds
4 20 95% controlled 60-120 Seconds
Deadlift – Sumo, Barbell
Set reps intensity Tempo Rest
1 15 45 lbs. (empty bar) controlled 60 Seconds
2 15 50% controlled 60 Seconds
3 10 50% explosive 30 Seconds
4 10 50% explosive 30 Seconds
5 10 80% explosive 60-120 Seconds
6 10 95% explosive 60-120 Seconds
7 10 95% explosive 60-120 Seconds
Machine Hip Thrust (Glute Drive)
Set reps intensity Tempo Rest
1 20 60% controlled 60 Seconds
2 15 80% controlled 60 Seconds
3 10 95% controlled 60-120 Seconds
4 10 95% controlled 60-120 Seconds
5 10 95% controlled 60-120 Seconds
Standing Calf Raise [Machine]
Set reps intensity Tempo Rest
1 20 60% fast 60 Seconds
2 20 80% controlled 60-120 Seconds
3 20 95% controlled 60-120 Seconds
4 20 95% controlled 60-120 Seconds
Military Press
Set reps intensity Tempo Rest
1 15 50% controlled 60 Seconds
2 12 75% controlled 60 Seconds
3 12 95% controlled 60-120 Seconds
4 12 95% controlled 60-120 Seconds
5 12 95% controlled 60-120 Seconds
Lateral Cable Raises
Set reps intensity Tempo Rest
1 15 50% controlled 60 Seconds
2 15 85% controlled 60 Seconds
3 15 85% controlled 60 Seconds
4 15 85% controlled 60 Seconds

Legs & Shoulders Maria: Day B

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Dynamic Warm-Up
Horizontal Loading

Dynamic Warm-Up

LAR
Stretch – Arm Circles
Set Reps
1 20 Each Arm
ULT
Toe Touch Progression
Set Reps Tempo
1 5 Reps Per Progression Controlled
LLT
Band Pull Aparts
Set Reps
1 15
ULT
Foam Roll Lats [MC]
Set Reps
1 25 Seconds Per Side
ULT
Resistance Band Shoulder Rotation [MC]
Set Reps
1 15

Constant tension in the band throughout the whole movement.

UMT
Prone T-Spine Rotation
Set Reps
1 10 Each Side (Alternating)
LLT
Bodyweight Squat
- Breathing: before descent, inhale deeply using the diaphragm to brace torso. Hold breath during descent and hold. Slowly exhale on ascent. - Maintain full foot contact with the floor, “tripod,” but emphasize placing weight in the heel. - Hold arms out in front at shoulder height. - Hip Abduction: Externally rotate knees via glute recruitment. Maintain knees path over big and 2nd toes. - Depth: Femurs to parallel. - Ascent: Focus on driving hips up and forward. - Foot placement: Hip/Shoulder width apart, feet slightly turned out (Less or equal to 15 degrees) Heel elevation as needed.
Set Reps Tempo
1 25 Controlled

Workout Blocks

Legs & Shoulders Maria: Day B
Horizontal Loading

Legs & Shoulders

LLT
Leg Press – Plate Loaded Machine
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 60 Seconds (h:m:s)
2 20 80% RPE Controlled 60-120 Seconds (h:m:s)
3 20 95% RPE Controlled 60-120 Seconds (h:m:s)
4 20 95% RPE Controlled 60-120 Seconds (h:m:s)

Feet are placed high on the platform, for the intention of targeting glutes & hamstrings

LLT
Deadlift – Sumo, Barbell
Set Reps Intensity Tempo Rest
1 15 45 Lbs. (empty Bar) RPE Controlled 60 Seconds (h:m:s)
2 15 50% RPE Controlled 60 Seconds (h:m:s)
3 10 50% RPE Explosive 30 Seconds (h:m:s)
4 10 50% RPE Explosive 30 Seconds (h:m:s)
5 10 80% RPE Explosive 60-120 Seconds (h:m:s)
6 10 95% RPE Explosive 60-120 Seconds (h:m:s)
7 10 95% RPE Explosive 60-120 Seconds (h:m:s)
LLT
Machine Hip Thrust (Glute Drive)
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 60 Seconds (h:m:s)
2 15 80% RPE Controlled 60 Seconds (h:m:s)
3 10 95% RPE Controlled 60-120 Seconds (h:m:s)
4 10 95% RPE Controlled 60-120 Seconds (h:m:s)
5 10 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Standing Calf Raise [Machine]
Standing Calf Raise
Set Reps Intensity Tempo Rest
1 20 60% RPE Fast 60 Seconds (h:m:s)
2 20 80% RPE Controlled 60-120 Seconds (h:m:s)
3 20 95% RPE Controlled 60-120 Seconds (h:m:s)
4 20 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Military Press
Standing Barbell Shoulder Press
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60 Seconds (h:m:s)
2 12 75% RPE Controlled 60 Seconds (h:m:s)
3 12 95% RPE Controlled 60-120 Seconds (h:m:s)
4 12 95% RPE Controlled 60-120 Seconds (h:m:s)
5 12 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Lateral Cable Raises
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60 Seconds (h:m:s)
2 15 85% RPE Controlled 60 Seconds (h:m:s)
3 15 85% RPE Controlled 60 Seconds (h:m:s)
4 15 85% RPE Controlled 60 Seconds (h:m:s)