LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Hip Activation Block
Horizontal
Bentover Sagittal Band Walk
Set reps load Tempo
1 5 light controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 light fast
T-Spine Activation Block
Horizontal
Thoracic Spine – Foam Roll
Set time
1 1 min
Y-T-W-L Raises
Set reps
1 12
OH Squat Forced Exhalation
Set reps Tempo
1 1 controlled
standing kettlebell march
Set reps load Tempo
1 5 light explosive
Workout Blocks
Leg Superset: DB Squat -> DB Transverse Lunge
Superset x 3
Strength – Goblet Squat
Set reps load Tempo Rest
1 6-8 heavy controlled 0s
2 6-8 heavy controlled 0s
3 6-8 heavy controlled 0s
Glute Bridge
Set reps load Tempo Rest
1 10-20 light controlled 60s
2 10-20 light controlled 60s
3 10-20 light controlled 60s
Push/Pull Superset: Inverted Rows -> Bench Press
Superset x 3
DB Bench Press
Set reps load Tempo Rest
1 6-8 heavy controlled 0s
2 6-8 heavy controlled 0s
3 6-8 heavy controlled 0s
Dumbbell Row
Set reps 0 Tempo Rest
1 12 controlled 60s
2 12 controlled 60s
3 12 controlled 60s
Pull/Push Superset: Lat Pulldown -> Rotational Bentover Row
Superset x 3
Sitting Close Grip Lat Pulldown
Set reps load Tempo Rest
1 10-20 moderate controlled 60s
2 10-20 moderate controlled 60s
3 10-20 moderate controlled 60s
Dumbbell Z Press
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
Cool Down Blocks
Cool Down Block
Horizontal
Quadruped Medial Hip Stretch
Set time Hold
1 1 60s
Side Lying 90-90
Set reps Hold
1 1 60s

4/3 – Total Body Strength

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

In this session we're going to perform Supersets to improve your muscular endurance. That means performing two strength exercises that are biomechanically similar back to back with minimal rest between the exercises.

First exercise of the superset demands high stress on a specific muscle while the second exercise is an endurance challenge.

Feel free to substitute exercises to best fit your environment.

Warm-Up Blocks

Hip Activation Block
Horizontal Loading

LLT
Bentover Sagittal Band Walk
Set Reps Load Tempo
1 5 Light Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LLT
Mini Band Lateral Ward Quick Release
Set Reps Load Tempo
1 5 Light Fast

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

T-Spine Activation Block
Horizontal Loading

ULT
Thoracic Spine – Foam Roll
Set Time
1 1 min h:m:s
LLT
Y-T-W-L Raises
Set Reps
1 12
LLT
OH Squat Forced Exhalation
Set Reps Tempo
1 1 Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
standing kettlebell march
Set Reps Load Tempo
1 5 Light Explosive

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

Workout Blocks

Leg Superset: DB Squat -> DB Transverse Lunge
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
Strength – Goblet Squat
reps 6-8
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0s (h:m:s)
2 6-8 Heavy Controlled 0s (h:m:s)
3 6-8 Heavy Controlled 0s (h:m:s)

Suitcase carry

ULT
Glute Bridge
reps 10-20
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10-20 Light Controlled 60s (h:m:s)
2 10-20 Light Controlled 60s (h:m:s)
3 10-20 Light Controlled 60s (h:m:s)

Alternate Right and Left Leg

Push/Pull Superset: Inverted Rows -> Bench Press
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
DB Bench Press
reps 6-8
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0s (h:m:s)
2 6-8 Heavy Controlled 0s (h:m:s)
3 6-8 Heavy Controlled 0s (h:m:s)
LLT
Dumbbell Row
reps 12
0
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 12 Controlled 60s (h:m:s)
2 12 Controlled 60s (h:m:s)
3 12 Controlled 60s (h:m:s)

2 sec pause at top
3 secs down

Pull/Push Superset: Lat Pulldown -> Rotational Bentover Row
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
Sitting Close Grip Lat Pulldown
reps 10-20
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10-20 Moderate Controlled 60s (h:m:s)
2 10-20 Moderate Controlled 60s (h:m:s)
3 10-20 Moderate Controlled 60s (h:m:s)
LLT
Dumbbell Z Press
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Quadruped Medial Hip Stretch
Set Time Hold
1 1 h:m:s 60s h:m:s

Hold Stretch and Breathe instead of moving in and out.

UMT
Side Lying 90-90
Set Reps Hold
1 1 60s h:m:s

Hold Stretch and Breathe