Upper Body 7 Step Prep

SISS
Horizontal Loading

This 7 step prep is perfect for an individual with movement limitations, want to move better and/or get a nice sweat.
Why a 7 Step Prep?
Tissue viscosity, normalize stabilization, create known stable space while exploring new spaces and increase sensory input.

You’ll need a light pair of free weights or bumbells and a foam rollar

ULT
Self-Massage: Foam Roll Lat
reps 5
Hold 3s at top
Set Reps Hold
1 5 3s at top h:m:s
2 5 3s at top h:m:s
LLT
DB Scaption
reps 10
load light
Tempo slow
Set Reps Load Tempo
1 10 Light Slow
LLT
DB Split 1 Arm Swing
reps 5
load light
Tempo controlled
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LAR UMT
T Spine Mobility Thread The Needle Reach
reps 5
Hold 5s
Stretches out the shoulders and torso relative to the hips.
Set Reps Hold
1 5 5s h:m:s
2 5 5s h:m:s

Use foam roller

LLT
DB Scaption
reps 10
load light
Tempo slow
Set Reps Load Tempo
1 10 Light Slow
LAR ULT
Neutral Percussive Exhalation
reps 10
Set Reps
1 10
LAR ULT
Head Oscillation
reps 3
Tempo fast
Set Reps Tempo
1 3 Fast

shake head no 5 times
shake head yes 5 times