LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block - Mobility: T-spine, Hips, Shoulders
Circuit x 2
Self-Massage: Foam Roll Lat
Set time Tempo
1 30s per side controlled
2 30s per side controlled
Prone T-Spine Rotation
Set reps Tempo
1 10 per side controlled
2 10 per side controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 10 per side controlled
2 10 per side controlled
Crab Single Leg Squat
Set reps Tempo
1 8 per side controlled
2 8 per side controlled
World’s Greatest Stretch
Set reps Tempo
1 8 per side controlled
2 8 per side controlled
Workout Blocks
Working Block #1 - Hinge, Push, Lunge, Pull
Giant Set x 2
DB Deadlift
Set reps weight_lbs Tempo Rest
1 12 35 lbs per arm controlled 15s
2 12 35 lbs per arm controlled 15s
DB Floor Press
Set reps weight_lbs Tempo Rest
1 12 35 lbs per arm controlled 15s
2 12 35 lbs per arm controlled 15s
DB Reverse Lunge
Set reps weight_lbs Tempo Rest
1 12 per leg 25 lbs per arm controlled 15s
2 12 per leg 25 lbs per arm controlled 15s
1-arm Lat Pulldown with Band
Set reps load Tempo Rest
1 12 per arm moderate controlled 90s
2 12 per arm moderate controlled 90s
Working Block #2 - Hip abduction, Pull, Push, Core
Giant Set x 2
Fire Hydrant
Set reps Tempo Rest
1 5 per leg 1:5:1 15s
2 5 per leg 1:5:1 15s
1-Arm DB Reverse Fly
Set reps weight_lbs Tempo Rest
1 12 per arm 15 controlled 15s
2 12 per arm 15 controlled 15s
Lying DB Triceps Extension
Set reps weight_lbs Tempo Rest
1 12 25 controlled 15s
2 12 25 controlled 15s
Alternating Side Plank
Set reps Tempo Rest
1 12 controlled 90s
2 12 controlled 90s
Cool Down Blocks
Cool Down Block
Horizontal
Wall Warding with Crossover Step/Lunge
Set reps Tempo
1 10 per side controlled
Alternating Pigeon
Set reps Tempo
1 10 per side controlled
Restore Childs Pose Lat Reach
Set time Hold
1 1m per side 1 m per side

[LJ] Danny B – Session B

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

Full-body muscle-based workout designed to increase muscular endurance. You will work through two "giant sets" of four exercises, moving from one exercise to the next with little rest between exercises. Loads will be either body weight alone, or external (dumbbells or resistance bands). Reps on most strength-based exercises will be relatively high (12-15). We are focusing on building your work capacity in this phase of your training. Progressions will entail increasing volume and time under tension.

Warm-Up Blocks

Warmup Block - Mobility: T-spine, Hips, Shoulders
Circuit x 2

ULT
Self-Massage: Foam Roll Lat
time 30s per side
Tempo controlled
Set Time Tempo
1 30s per side h:m:s Controlled
2 30s per side h:m:s Controlled
UMT
Prone T-Spine Rotation
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10 per side
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled
ULT
Crab Single Leg Squat
reps 8 per side
Tempo controlled
Set Reps Tempo
1 8 per side Controlled
2 8 per side Controlled
UMT
World’s Greatest Stretch
reps 8 per side
Tempo controlled
Set Reps Tempo
1 8 per side Controlled
2 8 per side Controlled

Workout Blocks

Working Block #1 - Hinge, Push, Lunge, Pull
Giant Set x 2

LLT
DB Deadlift
reps 12
weight_lbs 35 lbs per arm
Tempo controlled
Rest 15s
Set Reps Weight Tempo Rest
1 12 35 Lbs Per Arm lbs Controlled 15s (h:m:s)
2 12 35 Lbs Per Arm lbs Controlled 15s (h:m:s)
LLT
DB Floor Press
reps 12
weight_lbs 35 lbs per arm
Tempo controlled
Rest 15s
Set Reps Weight Tempo Rest
1 12 35 Lbs Per Arm lbs Controlled 15s (h:m:s)
2 12 35 Lbs Per Arm lbs Controlled 15s (h:m:s)
LLT
DB Reverse Lunge
reps 12 per leg
weight_lbs 25 lbs per arm
Tempo controlled
Rest 15s
Set Reps Weight Tempo Rest
1 12 per leg 25 Lbs Per Arm lbs Controlled 15s (h:m:s)
2 12 per leg 25 Lbs Per Arm lbs Controlled 15s (h:m:s)
LLT
1-arm Lat Pulldown with Band
reps 12 per arm
load moderate
Tempo controlled
Rest 90s
Set Reps Load Tempo Rest
1 12 per arm Moderate Controlled 90s (h:m:s)
2 12 per arm Moderate Controlled 90s (h:m:s)

Working Block #2 - Hip abduction, Pull, Push, Core
Giant Set x 2

ULT
Fire Hydrant
reps 5 per leg
Tempo 1:5:1
Rest 15s
Set Reps Tempo Rest
1 5 per leg 1:5:1 15s (h:m:s)
2 5 per leg 1:5:1 15s (h:m:s)
LLT
1-Arm DB Reverse Fly
reps 12 per arm
weight_lbs 15
Tempo controlled
Rest 15s
Set Reps Weight Tempo Rest
1 12 per arm 15 lbs Controlled 15s (h:m:s)
2 12 per arm 15 lbs Controlled 15s (h:m:s)
LLT
Lying DB Triceps Extension
reps 12
weight_lbs 25
Tempo controlled
Rest 15s
Set Reps Weight Tempo Rest
1 12 25 lbs Controlled 15s (h:m:s)
2 12 25 lbs Controlled 15s (h:m:s)
UMT
Alternating Side Plank
reps 12
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 12 Controlled 90s (h:m:s)
2 12 Controlled 90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Wall Warding with Crossover Step/Lunge
Set Reps Tempo
1 10 per side Controlled
UMT
Alternating Pigeon
Set Reps Tempo
1 10 per side Controlled
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Hold
1 1m per side h:m:s 1 m per side h:m:s