LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AM 4Q Warm-up Day 4
Giant Set x 1
Wall Reverse Step- Long Stride Stretch
Set reps
1 6 each side
Prone Rotation to Rotational 1/2 Kneel
Set reps
1 6 each side
DB OH Reach with Step
Set reps
1 10
DB Multi-planar Lunge with Reaches
Set reps
1 12
AM Back Superset - VGrip Row, Keiser High to Low Pulldown with Transverse Step
Superset x 2
AM Seated VGrip Row on Machine
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 seconds
2 6-8 heavy controlled 0-20 seconds
AM Keiser Alternating High to Low Pulldown with Transverse Lunge
Set reps load Tempo Rest
1 8-10 each side moderate controlled 1-2 minutes
2 8-10 each side moderate controlled 1-2 minutes
AM Chest Superset - DB Chest Press, Spider Crawl
Superset x 2
AM DB Chest Press on Bench
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 seconds
2 6-8 heavy controlled 0-20 seconds
AM Spider Crawl
Set reps 0 Tempo Rest
1 20 controlled 1-2 minutes
2 20 controlled 1-2 minutes
AM Legs Superset - Leg Press, ViPR Thread the Needle
Superset x 2
AM Keiser Leg Press
Set reps load Tempo Rest
1 6-8 heavy controlled 1-2 minutes
2 6-8 heavy controlled 1-2 minutes
AM ViPR Thread the Needle
Set reps load Tempo Rest
1 16-20 moderate controlled 1-2 minutes
2 16-20 moderate controlled 1-2 minutes
AM Movement Strength -Relative, Odd Position, Agile Strength
Tri-Set x 2
AM Capital A’s on Ball
Set reps 0 Tempo Rest
1 10 controlled 0-1 minute
2 10 controlled 0-1 minute
AM Walking Lunges with DB uni Arm Bar
Set reps load Tempo Rest
1 8-10 each arm moderate controlled 0-1 minute
2 8-10 each arm moderate controlled 0-1 minute
Alternating KB Swing with Side Step
Set reps load Tempo Rest
1 16-20 moderate controlled 0-1 minute
2 16-20 moderate controlled 0-1 minute
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set reps time
1 1 1-2 minutes

AM Total Body Muscular Endurance + Movement Strength Day 4

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

This workout is designed for Total Body Muscular Endurance and Movement Strength.

Warm-Up Blocks

AM 4Q Warm-up Day 4
Giant Set x 1

LAR ULT
Wall Reverse Step- Long Stride Stretch
reps 6 each side
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Reps
1 6 each side
UMT
Prone Rotation to Rotational 1/2 Kneel
reps 6 each side
Set Reps
1 6 each side
LLT
DB OH Reach with Step
reps 10
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
reps 12
Set Reps
1 12

AM Back Superset - VGrip Row, Keiser High to Low Pulldown with Transverse Step
Superset x 2

LLT
AM Seated VGrip Row on Machine
reps 6-8
load heavy
Tempo controlled
Rest 0-20 seconds
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 seconds (h:m:s)
2 6-8 Heavy Controlled 0-20 seconds (h:m:s)
LMT
AM Keiser Alternating High to Low Pulldown with Transverse Lunge
reps 8-10 each side
load moderate
Tempo controlled
Rest 1-2 minutes
Set Reps Load Tempo Rest
1 8-10 each side Moderate Controlled 1-2 minutes (h:m:s)
2 8-10 each side Moderate Controlled 1-2 minutes (h:m:s)

AM Chest Superset - DB Chest Press, Spider Crawl
Superset x 2

LLT
AM DB Chest Press on Bench
reps 6-8
load heavy
Tempo controlled
Rest 0-20 seconds
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 seconds (h:m:s)
2 6-8 Heavy Controlled 0-20 seconds (h:m:s)
UMT
AM Spider Crawl
reps 20
0
Tempo controlled
Rest 1-2 minutes
Set Reps Tempo Rest
1 20 Controlled 1-2 minutes (h:m:s)
2 20 Controlled 1-2 minutes (h:m:s)

AM Legs Superset - Leg Press, ViPR Thread the Needle
Superset x 2

LLT
AM Keiser Leg Press
reps 6-8
load heavy
Tempo controlled
Rest 1-2 minutes
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 1-2 minutes (h:m:s)
2 6-8 Heavy Controlled 1-2 minutes (h:m:s)
LMT
AM ViPR Thread the Needle
reps 16-20
load moderate
Tempo controlled
Rest 1-2 minutes
Set Reps Load Tempo Rest
1 16-20 Moderate Controlled 1-2 minutes (h:m:s)
2 16-20 Moderate Controlled 1-2 minutes (h:m:s)

AM Movement Strength -Relative, Odd Position, Agile Strength
Tri-Set x 2

LLT
AM Capital A’s on Ball
reps 10
0
Tempo controlled
Rest 0-1 minute
Set Reps Tempo Rest
1 10 Controlled 0-1 minute (h:m:s)
2 10 Controlled 0-1 minute (h:m:s)
LLT
AM Walking Lunges with DB uni Arm Bar
reps 8-10 each arm
load moderate
Tempo controlled
Rest 0-1 minute
Set Reps Load Tempo Rest
1 8-10 each arm Moderate Controlled 0-1 minute (h:m:s)
2 8-10 each arm Moderate Controlled 0-1 minute (h:m:s)
LMT
Alternating KB Swing with Side Step
reps 16-20
load moderate
Tempo controlled
Rest 0-1 minute
Set Reps Load Tempo Rest
1 16-20 Moderate Controlled 0-1 minute (h:m:s)
2 16-20 Moderate Controlled 0-1 minute (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Reps Time
1 1 1-2 Minutes h:m:s