LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Dynamic Warm-Up
Horizontal
Stretch – Arm Circles
Set reps
1 20 Each Arm
Prone T-Spine Rotation
Set reps
1 10 Each Side (Alternating)
Bodyweight Squat
Set reps Tempo
1 25 controlled
Workout Blocks
DR.V: Legs & Shoulders: Day A
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
Split Squat – Dumbbells
Set reps intensity Tempo Rest
1 20 60% controlled 60 Seconds
2 15 70% controlled 60 Seconds
3 12 85% controlled 60-120 Seconds
Single Leg Contralateral Dumbbell Romanian Deadlift
Set reps intensity Tempo Rest
1 15 60% fast 60 Seconds
2 12 70% controlled 60-120 Seconds
3 10 85% controlled 60-120 Seconds
4 10 85% controlled 60-120 Seconds
Shoulder Raise – Lateral, Dumbbells
Set reps intensity Tempo Rest
1 15 85% controlled 60 Seconds
2 15 85% controlled 60 Seconds
3 15 85% controlled 60 Seconds
Front Dumbbell Raise
Set reps intensity Tempo Rest
1 15 85% controlled 60 Seconds
2 15 85% controlled 60 Seconds
3 15 85% controlled 60 Seconds
Treadmill Walking
Horizontal

DR.V: Legs & Shoulders: Day B

Workout
Mechanical
Metabolic
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
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

DR.V: Legs & Shoulders: Day A
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
Split Squat – Dumbbells
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 60 Seconds (h:m:s)
2 15 70% RPE Controlled 60 Seconds (h:m:s)
3 12 85% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Single Leg Contralateral Dumbbell Romanian Deadlift
Set Reps Intensity Tempo Rest
1 15 60% RPE Fast 60 Seconds (h:m:s)
2 12 70% RPE Controlled 60-120 Seconds (h:m:s)
3 10 85% RPE Controlled 60-120 Seconds (h:m:s)
4 10 85% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Shoulder Raise – Lateral, Dumbbells
Set Reps Intensity Tempo Rest
1 15 85% 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)
LLT
Front Dumbbell Raise
Set Reps Intensity Tempo Rest
1 15 85% 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)

Treadmill Walking
Horizontal Loading

Turn the treadmill incline up to 15!
Put the MPH up to 3.5 to 4.0.

You are going to pound this uphill walk.
When you are "resting" just bring the speed waaaaay down.