UCTS Mobility Drill Warm-Up Purpose: Improve joint mobility, movement quality, flexibility, and athletic performance while preparing the body for strength training, martial arts, wrestling, kickboxing, JKD, BJJ, and general fitness activities. Frequency: Daily or before training sessions Equipment Needed: None Duration: Approximately 8–12 Minutes A. Thoracic Rotation Reps: 20 Total (10 per side) Primary Muscles/Joints: • Thoracic Spine • Shoulders • Core Benefits: • Improves rotational mobility • Enhances striking mechanics • Reduces upper back stiffness • Improves posture Coaching Cues: • Keep hips stable • Rotate through the upper back • Follow the moving hand with your eyes B. Windmill Reps: 30 Total Primary Muscles/Joints: • Hamstrings • Thoracic Spine • Shoulders • Hips Benefits: • Improves flexibility • Develops rotational movement • Increases hip mobility • Enhances movement efficiency Coaching Cues: • Maintain a neutral spine • Reach across the body • Rotate smoothly through each repetition C. Crab Walk and Reach Reps: 30 Total Primary Muscles/Joints:• Shoulders • Hips • Core • Glutes Benefits: • Improves shoulder extension • Enhances hip mobility • Activates the posterior chain • Builds coordination Coaching Cues: • Keep hips elevated • Reach fully overhead • Move under control D. Crab Flex Reps: 20 Total Primary Muscles/Joints: • Chest • Shoulders • Hips Benefits: • Opens the chest • Improves shoulder mobility • Enhances hip extension Coaching Cues: • Press through the hands • Lift the hips • Open the chest toward the ceiling E. Adductor Pumps Reps: 30 Total Primary Muscles/Joints: • Groin • Inner Thighs • Hips Benefits: • Improves adductor flexibility • Enhances lateral movement • Supports wrestling and grappling performance Coaching Cues: • Keep the working leg straight • Drive hips backward • Maintain an upright chestF. Glute Pumps Reps: 30 Total Primary Muscles/Joints: • Glutes • Hips • Hip Capsule Benefits: • Increases hip mobility • Improves rotational movement

Max Hypertrophy Full Program – Back Body + Front Body Program Overview Welcome to this phase! The aim for this block is to improve on your 8 rep weight targets. The aim for this phase will be to train one day on and one day off. The first few weeks you will be trying to dial in what weight you can lift for 8 reps. For 2 set movements • Set 1: 1-2 RIR • Set 2: 0-1 RIR Warm up sets Prior to each working set you will need 1-3 Warm up sets or primer sets. These should be just 3-8 reps and always a long way from failure. I like doing one set of 8 light first. Then drop to just 3-5 reps for 1-2 more warm up sets that progress up in weight. Because these are not taken close to failure you can rest for just 30-60 sec. Tempo • Tempo for all moves is 2111 • Tempo for calves is 2511 (5 second hold in the fully stretched position) Aim: Increase your 8-rep max. Structure: • 1–2 warm-up sets • Plus 2 working sets of 8 reps Progression Rules: • First set: Aim to achieve 8 reps (around 1-2 RIR). • Second set: Hit 0-1 RIR (you may get fewer than 8 reps). • Keep the weight the same until you can do 2x8 reps. • Once you can do 2x8, increase the load slightly. • Log the weight each session. If you get more than 8 reps on the second set, increase the weight next session. BACK BODY WORKOUT Warm Up • Thoracic Rotation – 20 reps • Windmill – 30 reps • Crab Walk and Reach – 30 reps Workout 1. Cable Tricep – Rolling • Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min 2. Single Arm Overhead Tricep Extension • Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min 3. Wide Grip Pull Ups • Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min 4. Chest Supported Row • Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min5. Machine Hip Thrust • Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min 6. Seated Hamstring Curl • Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min 7. Toe Press (Calves) • Sets: 2 | Reps: 8 | Tempo: 2511 | Rest: 2 min Cool Down • Squat Windmill – 30 reps • Crab – 30 reps • Adductor Pumps – 30 reps • Hamstring Pumps – 30 reps

Push/Pull/Push/Pull – 4-Day Gym Hypertrophy Program Program Overview Welcome to this phase! The aim for this block is to improve on your 8 rep weight targets. The aim for this phase will be to train one day on and one day off. The first few weeks you will be trying to dial in what weight you can lift for 8 reps. RIR Guidelines • For 2 set movements:Set 1 – 1-2 RIRSet 2 – 0-1 RIR • For 3 set movements:Set 1 – 1-2 RIRSet 2 – 0-1 RIRSet 3 – Same weight as set 2 (you will likely only get 5-6 reps with 1 RIR — that’s fine) Warm-up Sets Prior to each working set you will need 1-3 warm-up / primer sets. These should be just 3-8 reps and always a long way from failure. Recommended approach: One set of 8 light first. Then drop to just 3-5 reps for 1-2 more warm-up sets that progress up in weight. Rest 30-60 sec between warm-ups. Tempo • All movements: 2111 (2 sec eccentric / 1 sec pause bottom / 1 sec concentric / 1 sec pause top) Progression Rules The aim is to achieve the best possible improvements with quality working sets of 8 reps. • Use 1-2 warm-up sets to prime the body (3-5 reps light to build up). • Then perform the programmed working sets. • First set: Aim for 8 reps. • Second set: Push close to failure (0-1 RIR). • Keep the same weight until you can complete the target reps across the working sets with the prescribed RIR. • Once you can hit the sets cleanly, increase the load slightly next session. Weekly Schedule Suggestion • Day 1: Push • Rest / Active Recovery • Day 2: Pull • Rest / Active Recovery • Day 3: Push • Rest / Active Recovery • Day 4: Pull • Rest / Light Technique or Combatives(Adjust around teaching, family, and recovery needs — one day on, one day off focus.) Day 1 – Push • Narrow Squeeze Dumbbell Bench Press – 3 sets × 8 reps • Machine Shoulder Press – 3 sets × 8 reps • Pec Fly Machine – 3 sets × 8 reps • Dumbbell Skull Crushers – 3 sets × 8 reps• Single-Arm Tricep Pushdown – 2 sets × 8 reps per arm • Leg Extension – 3 sets × 8 reps • Hack Squat Machine – 2 sets × 8 reps

4-Day FF Program Program Overview Welcome to this phase! The aim for this block is to improve on your 8 rep weight targets. The aim for this phase will be to train one day on and one day off. The first few weeks you will be trying to dial in what weight you can lift for 8 reps. For 2 set movements Set 1 - 1-2 RIR Set 2 - 0-1 RIR For 3 set movements Set 1 - 1-2 RIR Set 2 - 0-1 RIR Set 3 - Same weight as set 2 - you will likely only get 5-6 reps with 1 RIR (but thats fine) Warm up sets Prior to each working set you will need 1-3 Warm up sets or primer sets. These should be just 3-8 reps and always a long way from failure. I like doing one set of 8 light first. Then drop to just 3-5 reps for 1-2 more warm up sets that progress up in weight. Because these are not taken to close to failure you can rest for just 30-60 sec. Tempo for all moves is 2111 Tempo for calves is 2511 (this is a 5 second hold in the fully stretched position) The aim is to achieve the best possible improvements with two working sets of 8 reps. You will need 1-2 warm-up sets to prime the body (3-5 reps light to build up). Then onto 2x8 heavy working sets. Set 1 should be around 2 RIR. Set 2 should be 0-1 RIR. Log the weight. If you can get more than 8 reps on the second set, increase the weight next session. Aim: Increase your 8-rep max. Structure: • 1–2 warm-up sets • Plus 2 working sets of 8 reps Progression Rules: • First set: Aim to achieve 8 reps. • Second set: Hit less than 8 reps (example: 5/6 with 1 RIR). • Keep the weight the same until you can do 2x8 reps. • Once you can do 2x8, increase the load slightly. Torso 1 Warm Up A. Thoracic Rotations 3x15 reps each side (30s) B. Scapula Push Up 2 sets x 8 reps Workout A. Cable Fly – Low to High2 sets x 8 reps, rest 2 min B. Chest Supported Row 2 sets x 8 reps, rest 2 min C. Machine Chest Press 3 sets x 8 reps, rest 2 min D. Straight Arm Pulldown – Straight Bar 3 sets x 8 reps, rest 2 min E. Cable Lateral Raise 3 sets x 8 reps, rest 2 min

3 Day Rolling 4 Program Program Overview Welcome to this phase! The aim for this block is to improve on your 8 rep weight targets. The aim for this phase will be to train one day on and one day off. The first few weeks you will be trying to dial in what weight you can lift for 8 reps. For 2 set movements Set 1 - 1-2 RIR Set 2 - 0-1 RIR For 3 set movements Set 1 - 1-2 RIR Set 2 - 0-1 RIR Set 3 - Same weight as set 2 - you will likely only get 5-6 reps with 1 RIR (but thats fine) Warm up sets Prior to each working set you will need 1-3 Warm up sets or primer sets. These should be just 3-8 reps and always a long way from failure. I like doing one set of 8 light first. Then drop to just 3-5 reps for 1-2 more warm up sets that progress up in weight. Because these are not taken to close to failure you can rest for just 30-60 sec. Tempo for all moves is 2111 Tempo for calves is 2511 (this is a 5 second hold in the fully stretched position) The aim is to achieve the best possible improvements with two working sets of 8 reps. Log the weight. If you can get more than 8 reps on the second set, increase the weight next session. Aim: Increase your 8-rep max. Structure: • 1–2 warm-up sets • Plus 2 working sets of 8 reps (or 3 sets where noted) Progression Rules: • First set: Aim to achieve 8 reps. • Second set: Hit less than 8 reps (example: 5/6 with 1 RIR). • Keep the weight the same until you can do 2x8 reps. • Once you can do 2x8, increase the load slightly. Day 1 Warm Up A. Hip Opener Mobility – 1 set of 12 reps (Controlled on each side) B. Cat Cow – 1 set of 30 seconds (Smooth spinal flow) C. Banded Pull Apart – 1 set of 12 reps (Rear delts and scap retraction) Main Workout A. Toe Press (Machine) – 3 sets of 8 reps, 2 min rest, Tempo 5111 (5 second stretch at the bottom on each rep)B. Leg Extension – 2 sets of 8 reps, 2 min rest, Tempo 2111 (Squeeze quads at top) C. Lying Leg Curl Machine – 2 sets of 8 reps, 2 min rest, Tempo 2111 (Controlled, squeeze hamstrings)