LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Dynamic Stretches
Horizontal
C.A.Rs: Quadruped Hip
Set reps Tempo
1 10 controlled
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 10 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 heavy controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 heavy controlled
Workout Blocks
Max/Submax Strength
Horizontal
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 3-5 ES heavy controlled 60-90s
2 3-5 ES heavy controlled 60-90s
3 3-5 ES heavy controlled 60-90s
4 3-5 ES heavy controlled 60-90s
5 3-5 ES heavy controlled 60-90s
[LG] DB Spanish Squats
Set reps load Tempo Rest
1 3-5 heavy controlled 60-90s
2 3-5 heavy controlled 60-90s
3 3-5 heavy controlled 60-90s
Landmine Reverse Lunge Away
Set reps Tempo Rest
1 5 controlled 60-90s
2 5 controlled 60-90s
3 5 controlled 60-90s
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 3-5 heavy controlled 60-90s
2 3-5 heavy controlled 60-90s
3 3-5 heavy controlled 60-90s
Cool Down Blocks
Cool Down Block
Horizontal
Hip Decoupling – Suspended Atomic Frog
Set time
1 1 min

[LG] Sub Max – Anterior Legs

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

Warm-Up Blocks

4Q Dynamic Stretches
Horizontal Loading

ULT
C.A.Rs: Quadruped Hip
*Pay attention to your elbows, you are going to want to bend in the opposite.. keep pushing the ground away!
Set Reps Tempo
1 10 Controlled
LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 10 Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 10 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Heavy Controlled

Workout Blocks

Max/Submax Strength
Horizontal Loading

Complete all sets of each exercise before moving on to the next exercise. Use an extra slow tempo (4:2:1) if you do not have the right amount of weight to reach fatigue within a 3-5 rep range. You can also change the order of the exercises to best suit your environment.
If you want to save time, you can perform an upper body exercise followed by a lower body exercise in a superset. Just make sure to give yourself plenty of rest after each superset.

LLT
BB Back Squat Neutral Stance
Set Reps Load Tempo Rest
1 3-5 ES Heavy Controlled 60-90s (h:m:s)
2 3-5 ES Heavy Controlled 60-90s (h:m:s)
3 3-5 ES Heavy Controlled 60-90s (h:m:s)
4 3-5 ES Heavy Controlled 60-90s (h:m:s)
5 3-5 ES Heavy Controlled 60-90s (h:m:s)
LLT
[LG] DB Spanish Squats
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60-90s (h:m:s)
2 3-5 Heavy Controlled 60-90s (h:m:s)
3 3-5 Heavy Controlled 60-90s (h:m:s)
LLT
Landmine Reverse Lunge Away
Set Reps Tempo Rest
1 5 Controlled 60-90s (h:m:s)
2 5 Controlled 60-90s (h:m:s)
3 5 Controlled 60-90s (h:m:s)

Add load if you can do more than 5 pull ups. Add assistance if you can't do 1 pull up. Alternatively you can perform a Lat Pulldown.

LLT
BB Deadlift Neutral Stance
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60-90s (h:m:s)
2 3-5 Heavy Controlled 60-90s (h:m:s)
3 3-5 Heavy Controlled 60-90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Hip Decoupling – Suspended Atomic Frog
Set Time
1 1 min h:m:s

Perform slow diaphragmatic breathing: 20s per breath