LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Shoulder Mobility
Horizontal
Self-Massage: Foam Roll Lat
Set reps Hold
1 1 30s
Banded Shoulder Distraction
Set reps Tempo
1 3 ES controlled
[LG] Floor Slides
Set reps
1 5
Overhead Ward Rotation Quick Release
Set reps Tempo
1 4 explosive
Dowel Rod Halo
Set reps Tempo
1 10 controlled
Workout Blocks
4Q Giant Set Upper Body- Pull
Giant Set x 3
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 6- 8 heavy controlled 10s
2 6- 8 heavy controlled 10s
3 6-8 heavy controlled 10s
DB Lawnmower Row
Set reps Tempo Rest
1 10 ES controlled 10s
2 10 ES controlled 10s
3 10 ES controlled 10s
DB Staggered Unilateral OH Press with Rotation
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
[LG] Cable Bird Dog Row
Set reps Tempo Rest
1 10-20 controlled 2min
2 10-20 controlled 2min
3 10-20 controlled 2min
AHHPS 4Q Giant Set Upper Body Pull
Tri-Set x 3
DB Scaption
Set reps Tempo Rest
1 3-10 controlled 10s
2 3-10 controlled 10s
3 3-10 controlled 10s
Suspended 1Arm Row w/ Rotation
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Set reps Tempo Rest
1 8-10 controlled 2min
2 8-10 controlled 2min
3 8-10 controlled 2min
Cool Down Blocks
Cool Down
Horizontal
Banded Tread the Needle Distraction
Set reps
1 10

[LG] Giant Set: Posterior Chain

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

Today's session is about increasing muscle mass for the upper body. Giant Sets (4 Exercises in a row, minimal rest) to perform: All Posterior Chain
Modify any exercises to meet your ability level or environment. The goal is you want to be able to fully exhaust your upper body after the end of 3 sets, so use a weight that creates fatigue after each exercise.

Warm-Up Blocks

4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps Hold
1 1 30s h:m:s
UMT
Banded Shoulder Distraction
Set Reps Tempo
1 3 ES Controlled
ULT
[LG] Floor Slides
Set Reps
1 5
UMT
Overhead Ward Rotation Quick Release
Set Reps Tempo
1 4 Explosive
UMT
Dowel Rod Halo
Set Reps Tempo
1 10 Controlled

Workout Blocks

4Q Giant Set Upper Body- Pull
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
Lat Pulldown Wide Grip
reps 6- 8
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 6- 8 Heavy Controlled 10s (h:m:s)
2 6- 8 Heavy Controlled 10s (h:m:s)
3 6-8 Heavy Controlled 10s (h:m:s)
LMT
DB Lawnmower Row
reps 10 ES
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 ES Controlled 10s (h:m:s)
2 10 ES Controlled 10s (h:m:s)
3 10 ES Controlled 10s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LMT
DB Staggered Unilateral OH Press with Rotation
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)

Regression: Half Kneeling KB Shoulder Press

LLT
[LG] Cable Bird Dog Row
reps 10-20
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10-20 Controlled 2min (h:m:s)
2 10-20 Controlled 2min (h:m:s)
3 10-20 Controlled 2min (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

AHHPS 4Q Giant Set Upper Body Pull
Tri-Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
DB Scaption
reps 3-10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 3-10 Controlled 10s (h:m:s)
2 3-10 Controlled 10s (h:m:s)
3 3-10 Controlled 10s (h:m:s)

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

UMT
Suspended 1Arm Row w/ Rotation
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)
3 8-10 Controlled 2min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.

Cool Down Blocks

Cool Down
Horizontal Loading

UMT
Banded Tread the Needle Distraction
Set Reps
1 10