LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Dynamic Stretches
Horizontal
Stationary Bike
Set time
1 3 min
C.A.Rs: Quadruped Hip
Set reps Tempo
1 5 ES controlled
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
[LG] Banded Sprinter Lunge Reach
Set reps
1 10 ES
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 light controlled
Workout Blocks
Max/Submax Strength
Horizontal
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 Warm Up Set- 8-12 reps moderate controlled 60-90s
2 8-12 Reps moderate controlled 60-90s
3 6-8 Reps heavy controlled 60-90s
4 6-8 Reps heavy controlled 60-90s
5 6-8 Reps heavy controlled 60-90s
[LG] KB Banded Split Squat
Set reps load Tempo
1 10 ES heavy controlled
2 10 ES heavy controlled
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 Warm Up Set- 8-10 moderate controlled 60-90s
2 6-8 heavy controlled 60-90s
3 6-8 heavy controlled 60-90s
4 5 heavy controlled 60-90s
[LG] Transverse Goblet Squat
Set reps load Tempo
1 8-10 ES moderate controlled
2 8-10 ES moderate controlled
3 8-10 ES moderate controlled
Landmine Reverse Lunge Away
Set reps Tempo Rest
1 5 controlled 60-90s
2 5 controlled 60-90s
3 5 controlled 60-90s
Cool Down Blocks
Cool Down Block
Horizontal
Pigeon Thread the Needle
Set time
1 30 s ES

[LG] Muscular Endurance- LEGS

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

Warm-Up Blocks

4Q Dynamic Stretches
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 3 min h:m:s
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 5 ES Controlled
LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 10 Controlled
ULT
[LG] Banded Sprinter Lunge Reach
Set Reps
1 10 ES
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Light 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) and increase the weight each set. 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 Warm Up Set- 8-12 reps Moderate Controlled 60-90s (h:m:s)
2 8-12 Reps Moderate Controlled 60-90s (h:m:s)
3 6-8 Reps Heavy Controlled 60-90s (h:m:s)
4 6-8 Reps Heavy Controlled 60-90s (h:m:s)
5 6-8 Reps Heavy Controlled 60-90s (h:m:s)
LLT
[LG] KB Banded Split Squat
Set Reps Load Tempo
1 10 ES Heavy Controlled
2 10 ES Heavy Controlled
LLT
BB Deadlift Neutral Stance
Set Reps Load Tempo Rest
1 Warm Up Set- 8-10 Moderate Controlled 60-90s (h:m:s)
2 6-8 Heavy Controlled 60-90s (h:m:s)
3 6-8 Heavy Controlled 60-90s (h:m:s)
4 5 Heavy Controlled 60-90s (h:m:s)
LMT
[LG] Transverse Goblet Squat
Set Reps Load Tempo
1 8-10 ES Moderate Controlled
2 8-10 ES Moderate Controlled
3 8-10 ES Moderate Controlled
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.

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Pigeon Thread the Needle
Set Time
1 30 s ES h:m:s