DAY 4: TOTAL BODY LIFT with two distinct tracks:

  • 🔴⚪️ Skill: High-load, trunk-dominant patterns + rotational control under tension

  • ⚪️🔴 BIG-Skill: Dynamic movement velocity + explosive trunk-hip-shoulder transfer

introduces new angles, tempos, supersets, and contrast pairing — continuing a robust, adaptation-forward cycle.

✅ DAY 4: TOTAL BODY LIFT

🧰 Prehab & Activation (Both Groups)

  1. Wall March Isometric Hold + Toe Tap – 2x20 sec/leg

  2. Quadruped Shoulder Tap + Reach – 2x10/side
    Demo

  3. Mini Band Monster Walk w/ Pause – 2x10yds forward + backward
    Demo

  4. Foam Roller T-Spine Extensions – 2x15
    Demo

🧘 Mobility Block (Both Groups)

  1. Adductor Rockback – 2x10/side
    Demo

  2. 90/90 Rotational Flow – 2x8 switches

  3. Kneeling Lat Stretch w/ Side Bend – 2x30 sec/side

  4. Wall Pec Stretch – 2x30 sec/side

🔴⚪️ SKILL TOTAL BODY LIFT

Main Lift + Contrast Pairing

  1. HEAVY BANDED Box Squat (Controlled Descent) – 4x5

    • Box at parallel, vertical torso emphasis

Contrast Superset:

  • Broad Jump x 2 immediately after each set

    2. TRAP Bar Deadlift Cluster (2+2) – 3 clusters

    • Two explosive reps, rest 15 sec, two more reps

    • Focus: vertical force transfer, post-activation potentiation

Accessory Lifts

  1. BARBELL HOLD Lunge – 3x6/leg
    Demo

  2. Landmine Press from Squat Position – 3x6/side
    Demo

  3. Banded Hip Bridge March – 3x10/side

Rotational Core / Power

  1. Cable Anti-Rotation Lunge + Hold – 3x10/side
    Demo

  2. Rotational Landmine Punch + Stick – 3x5/side
    Demo

Grip Work

  • Farmer’s Carry (Heavy DBs) – 3x20yd

  • Fat Bar Dead Hang – 3xMax Time

  • Rope Towel Row Hold – 3x30 sec

⚪️🔴 BIG-SKILL TOTAL BODY LIFT

Main Lift + Contrast Pairing

  1. Landmine Split Push Press – 4x3/leg
    Demo

    • Dynamic hip → trunk → shoulder transfer

Contrast:

  • Split Jump + Stick – 2x3/leg

  1. Front Foot Elevated Split Squat (Tempo 3-1-X) – 3x6/leg
    Demo

Accessory Lifts

  1. Crossover Step Lateral Lunge w/ DB – 3x6/side
    Demo

  2. Tall Kneeling 1-Arm Snatch (KB or DB) – 3x5/arm
    Demo

  3. MB STAGGERED PRESS to Sprint – 3x2 (8–10lb ball, 10yd sprint)
    Demo

Rotational Core / Power

  1. Skater Med Ball Toss – 4x5/side
    Demo

  2. Cable Rotational Lunge Press – 3x8/side
    Demo

Grip Work

  • KB Bottoms-Up Farmer Carry – 3x15yd/arm

  • Towel Grip Rows – 3x10

  • Rice Bucket Scoop & Flicks – 2x30 sec

🧘 Post-Lift Recovery

  • Foam Roll: Quads, Glutes, TFL, Calves – 30 sec each

  • 90/90 Breathing + Wall Reach – 2x5 slow breaths

  • Box Breathing (4-4-4-4) – 3 min

  • Legs-Up Wall – 3–5 min (parasympathetic focus)

🥩 Nutrition – Speed-Strength Performance Focus

Pre-Lift:

  • 30–50g carbs (toast, banana, oats)

  • 20–30g protein (whey, turkey, eggs)

  • 16–24 oz water + electrolytes

Post-Lift:

  • 40–60g carbs (white rice, fruit, honey)

  • 30–40g protein (whey isolate, Greek yogurt, lean meat)

  • Add creatine (5g), sodium, omega-3s

  • Optional: curcumin, magnesium glycinate for joint + CNS recovery