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

Strength Hypertrophy

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

This workout is designed for efficiency. Client's goal is to grow to muscle by strength training once a week. This workout is designed to have a slight focus on upper body but includes full body dynamic movements.

Warm-Up Blocks

Universal Warm Up
Horizontal Loading

This is my general warm up that I use before each work out. If I am targeting one specific area, I will spend a couple extra minutes on that area specifically

ULT
Linear (Forward) Marching
Set Reps
1 10
ULT
High Knees
Quick and fast!
Set Reps
1 10
ULT
Butt Kicks
Set Reps
1 10
ULT
Leg Swings
- Mobilization of the LHPC/lower extremities - Promotes blood flow, increase temperature and increased heart rate.
Set Reps
1 10 per side
UMT
Lateral Step Over
Take your legs through your hips' entire range of motion.
Set Reps
1 10
LAR
Stretch – Arm Circles
Set Reps
1 Each direction until shoulders feel heated up
ULT
Big Arm Circles
- Dynamic stretch, inducing a larger range of motion and mobilizing shoulder joint/rotator cuff.
Set Reps
1 2 in each direction
UMT
Prone T-Spine Rotation
Set Reps
1 3-5 per side
ULT
Alternating Bird Dog
Set Reps
1 5 per side

FOCUS ON FORM! crucial!

GPR
Yoga Childs Pose
Set Reps
1 10
LLT
Banded Upper Body Movement Prep
These are great for activating and mobilizing your arms, chest, back and shoulder prior to an upper body focused work out.
Set Reps
1 10