LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm Up
Circuit x 2
Banded Dead Bug
Set reps
1 8 s/side
2 8 s/side
Glute Bridge (Banded)
Set reps Tempo
1 12 controlled
2 12 controlled
Foam Roller Thoracic Extensions
Set reps
1 1-2 min
2 N/A
Workout Blocks
Split Squat + Row
Superset x 3
Front Foot Elevated Split Squat
Set reps load Tempo Rest
1 6-8 moderate controlled 90s
2 6-8 moderate controlled 90s
3 6-8 moderate controlled 90s
Dumbbell Row
Set reps intensity Tempo Rest
1 8-12 controlled 90s
2 8-12 controlled 90s
3 8-12 controlled 90s
Superset: Bench Press + Inverted Row
Tri-Set x 3
DB Bench Press
Set reps Tempo Rest
1 8 controlled 90s
2 8 controlled 90s
3 8 controlled 90s
Inverted Row
Set reps intensity Tempo Rest
1 15 controlled 2 min
2 15 controlled 2 min
3 15 controlled 2 min
Integration Block
Superset x 3
Reverse Lunge w/ Rotation
Set reps Tempo
1 12 (6 per) controlled
2 12 (6 per) controlled
3 12 (6 per) controlled
Resistance Band Pallof Press
Set reps
1 10
2 10
3 10
Finisher
Horizontal
Suitcase Carry
Set time
1 30-40s/side
2 30-40s/side
3 30-40s/side
Cool Down Blocks
Recovery
Horizontal
Child’s Pose Stretch
Set reps
1 8
Banded Hamstring Stretch
Set reps
1 30s

4/2 – Total Body Strength

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

Warm-Up Blocks

Warm Up
Circuit x 2

LLT
Banded Dead Bug
reps 8 s/side
Set Reps
1 8 s/side
2 8 s/side
LLT
Glute Bridge (Banded)
reps 12
Tempo controlled
Set Reps Tempo
1 12 Controlled
2 12 Controlled
ULT
Foam Roller Thoracic Extensions
reps 1-2 min
Let your spine bend over the foam roller keeping your core slightly engaged so you don't arch your lower back. This should increase extension between shoulder blades.
Set Reps
1 1-2 min
2 N/A

Workout Blocks

Split Squat + Row
Superset x 3

Week 1-2 3 sets
Week 3-6: 4 sets
Only adding load if form + depth are clean

Key: this is your primary "strength driver"

ULT
Front Foot Elevated Split Squat
reps 6-8
load moderate
Tempo controlled
Rest 90s
Set Reps Load Tempo Rest
1 6-8 Moderate Controlled 90s (h:m:s)
2 6-8 Moderate Controlled 90s (h:m:s)
3 6-8 Moderate Controlled 90s (h:m:s)
LLT
Dumbbell Row
reps 8-12
intensity
Tempo controlled
Rest 90s
Set Reps Intensity Tempo Rest
1 8-12 RPE Controlled 90s (h:m:s)
2 8-12 RPE Controlled 90s (h:m:s)
3 8-12 RPE Controlled 90s (h:m:s)

12/8 - Performed 24kg last set will transition into working weight

Superset: Bench Press + Inverted Row
Tri-Set x 3

3 sec lowering on rows
2 sec pause at bottom of press

Mix in banded pull aparts in between rest periods

LLT
DB Bench Press
reps 8
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 8 Controlled 90s (h:m:s)
2 8 Controlled 90s (h:m:s)
3 8 Controlled 90s (h:m:s)

Progression: Adding Movement with Carry

Example: Bicep Curls at 20 yards

LLT
Inverted Row
reps 15
intensity
Tempo controlled
Rest 2 min
Set Reps Intensity Tempo Rest
1 15 RPE Controlled 2 min (h:m:s)
2 15 RPE Controlled 2 min (h:m:s)
3 15 RPE Controlled 2 min (h:m:s)

Integration Block
Superset x 3

Focusing here on using your strength

LMT
Reverse Lunge w/ Rotation
reps 12 (6 per)
Tempo controlled
Set Reps Tempo
1 12 (6 per) Controlled
2 12 (6 per) Controlled
3 12 (6 per) Controlled

Med ball/cable

LLT
Resistance Band Pallof Press
reps 10
kneeling or standing
Set Reps
1 10
2 10
3 10

Finisher
Horizontal Loading

LLT
Suitcase Carry
Set Time
1 30-40s/side h:m:s
2 30-40s/side h:m:s
3 30-40s/side h:m:s

Cool Down Blocks

Recovery
Horizontal Loading

ULT
Child’s Pose Stretch
Set Reps
1 8
LLT
Banded Hamstring Stretch
Set Reps
1 30s