LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block 28-Day
Horizontal
Foam Roll, Low Chain
Set reps Tempo
1 6 controlled
Self-Massage: Foam Roll Lat
Set reps Tempo
1 6 controlled
Seated 90-90 Stretch
Set reps
1 10
90-90 Wipers
Set reps
1 10
Shoulder Mobility
Set reps
1 10
1/2 Kneeling Ankle Rocks
Set reps
1 10
Workout Blocks
Working Block A
Giant Set x 4
Hip Bridge
Set reps weight_lbs Hold Rest
1 10 BW :03 :60
2 10 BW :03 :60
3 10 BW :03 :60
4 10 BW :03 :60
Hip Thrust
Set reps weight_percent Tempo Rest
1 12 70% of 10RM controlled :60
2 12 70% of 10RM controlled :60
3 12 70% of 10RM controlled :60
4 12 70% of 10RM controlled :60
DB Shoulder Press – Standing
Set reps weight_percent Rest
1 10 70% of 10RM :60
2 10 70% of 10RM :60
3 10 70% of 10RM :60
4 10 70% of 10RM :60
Inchworm Crawl
Set reps 0 Tempo Rest
1 5 controlled 00:03:00
2 5 controlled 00:03:00
3 5 controlled 00:03:00
4 5 controlled 00:03:00
Working Block B
Superset x 4
DB Bentover Row
Set reps
1 10
2 10
3 10
4 10
BB Front Squat Wide Stance
Set reps Hold Rest
1 12 00:00:01 :60
2 12 00:00:01 :60
3 12 00:00:01 :60
4 12 00:00:01 :60
G2S and Carries
Horizontal
Supine Transverse Lunge Ground to Stand
Set reps Rest
1 4 :60
Loaded Carry
Set reps distance_ft Tempo
1 10 50 controlled
Cool Down Blocks
Cool Down Block
Horizontal
4:7:8 Parasympathetic Breathing
Set reps
1 10

Strength Hypertrophy

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

Warm-Up Blocks

Warmup Block 28-Day
Horizontal Loading

UMT
Foam Roll, Low Chain
Use all or parts of this sequence to begin the process or tissue stimulation or regeneration.
Set Reps Tempo
1 6 Controlled
ULT
Self-Massage: Foam Roll Lat
Set Reps Tempo
1 6 Controlled
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
UMT
90-90 Wipers
From 90-90 transition to opposite 90-90. Support with hands if needed.
Set Reps
1 10
LAR
Shoulder Mobility
Set Reps
1 10
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps
1 10

Workout Blocks

Working Block A
Giant Set x 4

ULT
Hip Bridge
reps 10
weight_lbs BW
Hold :03
Rest :60
Set Reps Weight Hold Rest
1 10 BW lbs :03 h:m:s :60 (h:m:s)
2 10 BW lbs :03 h:m:s :60 (h:m:s)
3 10 BW lbs :03 h:m:s :60 (h:m:s)
4 10 BW lbs :03 h:m:s :60 (h:m:s)
LLT
Hip Thrust
reps 12
weight_percent 70% of 10RM
Tempo controlled
Rest :60
Set Reps Weight Tempo Rest
1 12 70% Of 10RM % Controlled :60 (h:m:s)
2 12 70% Of 10RM % Controlled :60 (h:m:s)
3 12 70% Of 10RM % Controlled :60 (h:m:s)
4 12 70% Of 10RM % Controlled :60 (h:m:s)
LLT
DB Shoulder Press – Standing
reps 10
weight_percent 70% of 10RM
Rest :60
Set Reps Weight Rest
1 10 70% Of 10RM % :60 (h:m:s)
2 10 70% Of 10RM % :60 (h:m:s)
3 10 70% Of 10RM % :60 (h:m:s)
4 10 70% Of 10RM % :60 (h:m:s)
ULT
Inchworm Crawl
reps 5
0
Tempo controlled
Rest 00:03:00
Set Reps Tempo Rest
1 5 Controlled 00:03:00 (h:m:s)
2 5 Controlled 00:03:00 (h:m:s)
3 5 Controlled 00:03:00 (h:m:s)
4 5 Controlled 00:03:00 (h:m:s)

Working Block B
Superset x 4

LLT
DB Bentover Row
reps 10
Set Reps
1 10
2 10
3 10
4 10
LLT
BB Front Squat Wide Stance
reps 12
Hold 00:00:01
Rest :60
Set Reps Hold Rest
1 12 00:00:01 h:m:s :60 (h:m:s)
2 12 00:00:01 h:m:s :60 (h:m:s)
3 12 00:00:01 h:m:s :60 (h:m:s)
4 12 00:00:01 h:m:s :60 (h:m:s)

Best stance for you.

G2S and Carries
Horizontal Loading

UMT
Supine Transverse Lunge Ground to Stand
Set Reps Rest
1 4 :60 (h:m:s)
LLT
Loaded Carry
DB, KB, or Trap Bar
Set Reps Distance Tempo
1 10 50 ft Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Reps
1 10