[LJ] Susan C – Session B
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Superset
x 2
Opening up the thoracic spine, hips, chest, and shoulders to prepare your body for load in the remainder of the session.
UMT
Deep Squat Walkout to World’s Greatest
reps
8
Tempo
controlled
reps
8
Tempo
controlled
Start standing. Drop into a deep squat with elbows inside knees. Walk hands forward to a solid plank position; step R foot outside R hand and rotate R hand toward the ceiling (pull shoulder back as you do this). Return R hand to floor and R foot back to plank. Repeat motion on L side, then return to deep squat (this = 1 rep). Do not return to standing until all reps are complete. NOTE: keep hips steady on the walkout.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 8 | Controlled |
| 2 | 8 | Controlled |
Power + Core
Superset
x 2
LLT
Low to High Skip
reps
6 per side
Tempo
explosive
Rest
15s
reps
6 per side
Tempo
explosive
Rest
15s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 per side | Explosive | 15s (h:m:s) |
| 2 | 6 per side | Explosive | 15s (h:m:s) |
You will do this with no added weight.
ULT
Crab Toe Touch
reps
10 per side
Tempo
controlled
Rest
30s
reps
10 per side
Tempo
controlled
Rest
30s
Knees bent with hips off the ground and feet hip distance apart; fingers pointing behind you or out to sides; keep neck neutral and core engaged. Touch one hand to opposite toe - get kicking leg as straight as possible. Hold for a brief count before returning to start position. Alternate sides. NOTE: don't let hips drop! Higher hips = harder.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per side | Controlled | 30s (h:m:s) |
| 2 | 10 per side | Controlled | 30s (h:m:s) |
Workout Blocks
Full Body Circuit
Circuit
x 3
Targeting shoulders, arms, legs, glutes, upper back, and core. Lots of time under tension for the legs will support muscle growth, which will in turn aid balance.
LLT
DB Squat to Curl to Press
reps
10
weight_lbs
8
Tempo
controlled
Rest
15s
reps
10
weight_lbs
8
Tempo
controlled
Rest
15s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 8 lbs | Controlled | 15s (h:m:s) |
| 2 | 10 | 8 lbs | Controlled | 15s (h:m:s) |
| 3 | 10 | 8 lbs | Controlled | 15s (h:m:s) |
LLT
Prone band behind-the-head pull down
reps
10
Tempo
1:2:1
Rest
15s
reps
10
Tempo
1:2:1
Rest
15s
Tilt your pelvis to create a gap between the floor and your stomach - this will really isolate the shoulders. Start with hands wide (move hands closer as you progress in this exercise). Keep elbows high in line with your wrists throughout the movement. Pause at the bottom of each rep, and shrug your shoulders up at the top of each rep to ensure a full range of motion.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | 1:2:1 | 15s (h:m:s) |
| 2 | 10 | 1:2:1 | 15s (h:m:s) |
| 3 | 10 | 1:2:1 | 15s (h:m:s) |
LLT
BB Bulgarian Back Squat
reps
10 per leg
weight_lbs
8
Tempo
controlled
Rest
15s
reps
10 per leg
weight_lbs
8
Tempo
controlled
Rest
15s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per leg | 8 lbs | Controlled | 15s (h:m:s) |
| 2 | 10 per leg | 8 lbs | Controlled | 15s (h:m:s) |
| 3 | 10 per leg | 8 lbs | Controlled | 15s (h:m:s) |
LLT
Dumbbell Scaption
reps
10
weight_lbs
5
Tempo
controlled
Rest
15s
reps
10
weight_lbs
5
Tempo
controlled
Rest
15s
Small Motor Unit Recruitment for Shoulder Complex
Be careful not to open up too far to the point of overstretch in the anterior shoulder capsule.
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 5 lbs | Controlled | 15s (h:m:s) |
| 2 | 10 | 5 lbs | Controlled | 15s (h:m:s) |
| 3 | 10 | 5 lbs | Controlled | 15s (h:m:s) |
Aerobic Finisher
Horizontal Loading
This finisher combines a squat and an overhead press in one exercise, designed to get your heart rate up and really tax your metabolic system before heading into a cool-down. Perform this move quickly while maintaining good form.