If done at the right intensity, the structure of this workout will provide a high degree of time under tension for the tissues of your pulling muscles and lower body muscles promoting muscular hypertrophy along with some muscular endurance. The client will be performing giant sets with minimal rest between exercises. An exercise is selected from each quadrant and within each giant set, the movements will challenge the same muscles.
EDR – Pull / Lower body Complimentary Hypertrophy
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7 Step Full Body Warm Up
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Prepping the body for 3 rounds of pulling giant set and 3 rounds of lower body giant set. Follow the 7 step process in order to get ready to go - fluid dynamics, linear SMUR, linear mobility, multiplanar mobility, multiplanar SMUR, excitation and stimulation.
Workout Blocks
Complimentary Hypertrophy - PULLING
Giant Set
x 1
Complete 3 rounds of the following giant set resting minimally between exercises (15-20s). Rest 60/120s between rounds.
Complimentary Hypertrophy - Lower body (knee dominant)
Giant Set
x 1
Complete 3 rounds of the following giant set resting minimally between exercises (15-20s). Rest 60/120s between rounds.
Cool Down Blocks
Cool Down - Restorative poses and breathing
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Hold each pose for 2 minutes while breathing in a 5,5,10 cadence.