DAY 4: TOTAL BODY LIFT

Goal: Enhance force transfer from lower to upper body, rotational power, shoulder control under load, and grip endurance with bilateral and unilateral coordination.

PREHAB & ACTIVATION PROTOCOL

  • Tall Kneeling Band Pull-Apart + Overhead Raise – 2x10
    Focus on bracing through hips while moving scapula through elevation.

  • 90/90 Foam Presses (Against Wall or Bench) – 2x6/side
    Press through forearm in 90/90 position to engage obliques, scap, and glutes simultaneously.
    🎥 Video Demo

HIP & TRUNK MOBILITY

  • Half-Kneeling Windmill + Hip Shift – 2x5/side
    Reach across and rotate while maintaining 90/90 lunge, challenges hip dissociation.
    🎥 Video Demo

  • Wall-Assisted Leg Swings (Front + Lateral) – 10 reps each
    Mobilizes hip flexors, adductors, hamstrings, glutes.

SHOULDER, SCAPULAR, & ROTATOR MOBILITY

  • Side-Lying Thoracic Reach Through – 2x8 each side
    Mobilize upper back rotation and improve scap glide.

  • Wall-Facing Shoulder Flexion Slide (Forearms on Wall) – 2x8
    Enhances upward rotation and scap elevation under tension.

STATIC + DYNAMIC WARM-UP

  • 1 min Jump Rope or Sled Push

  • Arm Swings + Skater Bounds

  • 2x10yd Bear Crawl Forward + Backward

  • Med Ball Slam to Side Lunge x 6 each

MAIN LIFTS

  • Front Squat TO REVERSE LUNGE Complex – 5x3+1/1 reps
    front squat INTO REVERSE LUNGE cluster.

  • Landmine Split Jerk – 4x3/side
    Promotes triple extension and scapular elevation in controlled setting.

  • Trap Bar Jump Shrug or Loaded Reactive Jump – 4x3
    Emphasis on rate of force development.

ACCESSORY LIFTS

  • 1-Arm KB RDL + Row Combo – 3x8 each arm
    Combines posterior chain loading and upper back activation with anti-rotation core work.

  • DB Lateral Step-Ups + Knee Drive – 3x6/leg
    Load glute medius and promote stride drive mechanics.

  • Incline Plate Press + Deadbug Hold – 2x10
    Press while maintaining hollow core posture.

ROTATIONAL WORK

  • Med Ball Step Behind Shotput Throws (Open or Closed Stance) – 3x4/side
    Powerful hip-to-shoulder sequencing.
    🎥 Video Demo

GRIP WORK

  • Dead Hang with Scap Pulls – 3x30s hold + 5 pull preps
    Activate scap and strengthen grip endurance.

  • KB Horn Hold Walks (Heavy) – 2x30 yards
    Maintain full-body tension with vertical forearm posture.

POST-RECOVERY WORK

  • Wall Pec Stretch (Arm Raised High) – 2x30s

  • Pigeon + Rotational Reach – 2x30s/side

  • Box Breathing (In 4s, Hold 4s, Exhale 4s, Hold 4s) – 4–6 minutes

  • Soft Tissue:

    • Glutes, Hamstrings, Calves – 2 min each with lacrosse ball or foam roller

    • Forearms and Traps – stick massage

NUTRITION PRESCRIPTION

Post Total Body Power + Mobility-Focused Day:

  • Protein: 50–60g (beef, eggs, Greek yogurt, turkey)

  • Carbs: 80–100g (white rice, sourdough, bananas, sweet potato)

  • Fats: 15–20g (nut butter, EVOO, avocado)

  • Collagen + Vit C mid-morning or pre-bed

  • Hydration: 32oz water post-training with added salt

  • Optional:

    • Creatine 5g

    • Magnesium glycinate 200mg

    • Digestive enzymes pre-meal (if heavy intake)