Set	reps	weight_lbs	Tempo
1	12	15	controlled
2	12	15	controlled
3	12	15	controlled
4	12	15	controlled

Set	reps	Tempo
1	12	controlled
2	12	controlled
3	12	controlled
4	12	controlled

Set	reps	Tempo
1	8	controlled
2	8	controlled
3	8	controlled
4	8	controlled

Set	time
1	1 min each side

Set	time
1	1 min

Set	time
1	1 min each side

Set	time
1	2 min

[KS] Leg / Back Endurance (PO Rehab)

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

[KS] 4Q Dynamic Warm-Up L1
Horizontal Loading

ULT
Pigeon Squat to Cobra

Set	Reps
1	10

UMT
World’s Greatest Stretch

Set	Reps
1	10

LLT
DB Toe Sweeps

Set	Reps
1	10

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	10

Workout Blocks

Legs Superset LLT / UMT Push
Superset x 4

LLT
MB Split Squat

reps 12

weight_lbs 15

Tempo controlled

Set	Reps	Weight	Tempo
1	12	15 lbs	Controlled
2	12	15 lbs	Controlled
3	12	15 lbs	Controlled
4	12	15 lbs	Controlled

UMT
Side Lunge

reps 12

Tempo controlled

Set	Reps	Tempo
1	12	Controlled
2	12	Controlled
3	12	Controlled
4	12	Controlled

Shoulders ULT / LMT
Superset x 4

ULT
Neutral Grip Pull Up

reps 8

Tempo controlled

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled
3	8	Controlled
4	8	Controlled

LMT
Band Transverse and Lateral Lunge with 1-Arm Row

reps 10

A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.

Set	Reps
1	10
2	10
3	10
4	10

Cool Down Blocks

[KS] Cooldown
Horizontal Loading

LAR UMT
Pigeon

Stretch for the LPHC

Set	Time
1	1 min each side h:m:s

ULT
Cobra

Set	Time
1	1 min h:m:s

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Time
1	1 min each side h:m:s

UMT
Double Leg Restorative Pose

Set	Time
1	2 min h:m:s

Warm-Up Blocks

[KS] 4Q Dynamic Warm-Up L1 Horizontal Loading

ULT Pigeon Squat to Cobra

UMT World’s Greatest Stretch

LLT DB Toe Sweeps

LMT DB Multi-planar Lunge with Reaches

Workout Blocks

Legs Superset LLT / UMT Push Superset x 4

LLT MB Split Squat reps 12 weight_lbs 15 Tempo controlled

UMT Side Lunge reps 12 Tempo controlled

Shoulders ULT / LMT Superset x 4

ULT Neutral Grip Pull Up reps 8 Tempo controlled

LMT Band Transverse and Lateral Lunge with 1-Arm Row reps 10