LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
4Q Dynamic Warm-Up Level 1
Horizontal
Pigeon Squat to Cobra
Set reps
1 10
World’s Greatest Stretch
Set reps
1 3 ea side
DB Toe Sweeps
Set reps
1 10 total
DB Multi-planar Lunge with Reaches
Set reps
1 3 x around
Workout Blocks
Superset: Split Stance OH Lift + Split Stance DL
Superset x 4
DB Staggered Unilateral OH Press with Rotation
Set reps load Tempo Rest
1 10 heavy controlled 0s
2 10 heavy controlled 0s
3 10 heavy controlled 0s
4 10 heavy controlled 0s
Split Stance Deadlift
Set reps load Tempo Rest
1 10 heavy controlled 2min
2 10 heavy controlled 2min
3 10 heavy controlled 2min
4 10 heavy controlled 2min
Superset: SA Reverse Fly + Lateral Lunge Shift
Superset x 4
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 10 heavy controlled 0s
2 10 heavy controlled 0s
3 10 heavy controlled 0s
4 10 heavy controlled 0s
ViPR PRO Lateral Lunge with Anterior Shift
Set reps load Tempo Rest
1 6-8 heavy controlled 2min
2 6-8 heavy controlled 2min
3 6-8 heavy controlled 2min
4 6-8 heavy controlled 2min
Superset: Glutes and Lift/Shift Submax
Superset x 4
KB SL RDL
Set reps load Tempo Rest
1 6 heavy controlled 0s
2 6 heavy controlled 0s
3 6 heavy controlled 0s
4 6 heavy controlled 0s
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 6-8 heavy controlled 2min
2 6-8 heavy controlled 2min
3 6-8 heavy controlled 2min
4 6-8 heavy controlled 2min
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set reps
1 2-3 ea side, 3 breaths ea

Group Ex_Submax Strength Supersets

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

Today's Session Supersets a Muscle-Dominant exercise with a Movement-Dominant exercise. Specifically we're challenging the Shoulders, Back and Glutes along with Lifting and Shifting Patterns to improve Submaximal Strength in Odd-Positions and Dead Strength.

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q Dynamic Warm-Up Level 1
Horizontal Loading

ULT
Pigeon Squat to Cobra
Set Reps
1 10
UMT
World’s Greatest Stretch
Set Reps
1 3 ea side
LLT
DB Toe Sweeps
Set Reps
1 10 total

Use KB or MB if DB unavailable.

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 3 x around

Use a KB or MB in place of DB if unavailable.

Workout Blocks

Superset: Split Stance OH Lift + Split Stance DL
Superset x 4

This Superset combines a Shoulder Strength Exercise with a Whole Body Integrated Deadlift. Perform both exercises back to back and then rest for 2 min before repeating.

LMT
DB Staggered Unilateral OH Press with Rotation
reps 10
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 0s (h:m:s)
2 10 Heavy Controlled 0s (h:m:s)
3 10 Heavy Controlled 0s (h:m:s)
4 10 Heavy Controlled 0s (h:m:s)

Perform with KB. First 2 rounds are same arm, second 2 rounds with other arm.

LLT
Split Stance Deadlift
reps 10
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 10 Heavy Controlled 2min (h:m:s)
2 10 Heavy Controlled 2min (h:m:s)
3 10 Heavy Controlled 2min (h:m:s)
4 10 Heavy Controlled 2min (h:m:s)

Step to center after the pickup. Then step to putdown with an empty standup. First 2 sets are same leg stepping forward then other leg on last two sets.

Superset: SA Reverse Fly + Lateral Lunge Shift
Superset x 4

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a Shovel pattern (Odd Position and Tensile)

LLT
1-Arm DB Reverse Fly
reps 10
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 0s (h:m:s)
2 10 Heavy Controlled 0s (h:m:s)
3 10 Heavy Controlled 0s (h:m:s)
4 10 Heavy Controlled 0s (h:m:s)

First 2 sets with same side then switch.

LMT
ViPR PRO Lateral Lunge with Anterior Shift
reps 6-8
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2min (h:m:s)
2 6-8 Heavy Controlled 2min (h:m:s)
3 6-8 Heavy Controlled 2min (h:m:s)
4 6-8 Heavy Controlled 2min (h:m:s)

Perform using KB or MB if no ViPR available. Perform first 2 sets on same side then switch.

Superset: Glutes and Lift/Shift Submax
Superset x 4

This Superset enhances Muscular Strength in the Glutes and Hamstrings as well Movement Strength during a Lift and Shift pattern (Odd Position and Tensile).

LLT
KB SL RDL
reps 6
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 6 Heavy Controlled 0s (h:m:s)
2 6 Heavy Controlled 0s (h:m:s)
3 6 Heavy Controlled 0s (h:m:s)
4 6 Heavy Controlled 0s (h:m:s)

First 2 sets with same side then switch.

LMT
[J] – Transverse, Reverse Chop
reps 6-8
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2min (h:m:s)
2 6-8 Heavy Controlled 2min (h:m:s)
3 6-8 Heavy Controlled 2min (h:m:s)
4 6-8 Heavy Controlled 2min (h:m:s)

Use KB or MB as loading device. First 2 sets with same side then switch.

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 2-3 ea side, 3 breaths ea