LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
1TO1 Warmup 4Q (ITB, brace, Forced exh. , hinge, rot. OHpr)
Horizontal
Foam Roll ITB sidelying
Set reps Tempo Rest
1 10 controlled
Bracing/warding (wall) quick release optional
Set reps intensity Rest
1 10
Type 1 Spinal Motion Forced Exhalation
Set reps
1 10
Sprinter’s HDC w/hand support
Set reps Tempo Rest
1 10 controlled
DBell exchanging OHPress
Set reps load Tempo Rest
1 10 heavy controlled
Workout Blocks
1TO1 Muscular/Mvmt Strength Block 4Q (get up, dead lg, crwl-pup, lg curl)
Giant Set x 2
1-Arm Plank Get Up to Balance
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Lateral Crawl to Push Up
Set reps
1 10
2 10
DB – Anterior Lunge, DeadLift
Set reps load Tempo Rest
1 10 heavy controlled 30s
2 10 heavy controlled 30s
SSLat Lunge w/DB Curl
Set reps load Tempo Rest
1 10 heavy controlled 30s
2 10 heavy controlled 30s
1TO1 Muscular/Mvmt Strength Block 4Q (G2S, lat crwl, sqt C-Opr, SSR lg)
Giant Set x 2
Supine Transverse Lunge Ground to Stand
Set reps intensity Tempo Rest
1 10 controlled 40s
2 10 controlled 40s
Lateral Crawl
Set reps
1 10
2 10
DB Squat to Curl to Press
Set reps load Tempo Rest
1 10 heavy controlled 40s
2 10 heavy controlled 40s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 10 heavy controlled 40s
2 10 heavy controlled 40s

Aiden whole body (upper emph) A

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

4Q warmup w/2 working blocks blending muscular and movement strength. For Off or Pre season training.

There are 2 rounds of each working block; skip one or both second rounds if necessary

Warm-Up Blocks

Warmup Block
Horizontal Loading

1TO1 Warmup 4Q (ITB, brace, Forced exh. , hinge, rot. OHpr)
Horizontal Loading

ULT
Foam Roll ITB sidelying
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
UMT
Bracing/warding (wall) quick release optional
Set Reps Intensity Rest
1 10 RPE (h:m:s)
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 10

purse your lips and exhale all your air + an extra second!

ULT
Sprinter’s HDC w/hand support
Set Reps Tempo Rest
1 10 Controlled (h:m:s)

rise up through the big toe, don't roll out onto lateral side of foot

LMT
DBell exchanging OHPress
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)

Workout Blocks

1TO1 Muscular/Mvmt Strength Block 4Q (get up, dead lg, crwl-pup, lg curl)
Giant Set x 2

ULT
1-Arm Plank Get Up to Balance
reps 10
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)

use 2 hands in plank if needed and progress to single arm as you get stronger

UMT
Lateral Crawl to Push Up
reps 10
Set Reps
1 10
2 10
LLT
DB – Anterior Lunge, DeadLift
reps 10
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 30s (h:m:s)
2 10 Heavy Controlled 30s (h:m:s)

If weight is too light, lift to OH (swinging if very light). If load requires (back pack, water gallon), grab with both hands

LMT
SSLat Lunge w/DB Curl
reps 10
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 30s (h:m:s)
2 10 Heavy Controlled 30s (h:m:s)

If load is light lift to OH

1TO1 Muscular/Mvmt Strength Block 4Q (G2S, lat crwl, sqt C-Opr, SSR lg)
Giant Set x 2

UMT
Supine Transverse Lunge Ground to Stand
reps 10
intensity
Tempo controlled
Rest 40s
Set Reps Intensity Tempo Rest
1 10 RPE Controlled 40s (h:m:s)
2 10 RPE Controlled 40s (h:m:s)
UMT
Lateral Crawl
reps 10
Set Reps
1 10
2 10
LLT
DB Squat to Curl to Press
reps 10
load heavy
Tempo controlled
Rest 40s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 40s (h:m:s)
2 10 Heavy Controlled 40s (h:m:s)

1 rep = a sqt/curl and then a sqt press

LMT
DB Transverse Lunge Shoulder Carry
reps 10
load heavy
Tempo controlled
Rest 40s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 40s (h:m:s)
2 10 Heavy Controlled 40s (h:m:s)