PREPARATION 2

Horizontal Loading

Perform each exercise once and move on, don’t come back to the first one.

GAR ULT
Whole-Body Rub&Scrub
time 15s each area
Set Time
1 15s each area h:m:s

focus on knees, shoulders, and lower back

LMT
Rotational Squats with Exhale
reps 8 in total
load heavy
Hold exhale with squat
Set Reps Load Hold
1 8 in total Heavy Exhale with squat h:m:s

keep feet, knees and hips aligned

LLT
March, quick release
reps 4 each side
load moderate
Tempo explosive
Set Reps Load Tempo
1 4 each side Moderate Explosive

OR attached behind you. Release fast

UMT
3 Short, 1 Feet Rotation
reps 10-14 turns
Tempo explosive
Set Reps Tempo
1 10-14 turns Explosive
LLT
Chest openings
reps 3 each
load moderate
Hold with exhale
Set Reps Load Hold
1 3 each Moderate With exhale h:m:s
UMT
Full Body Clapping
time up to 1 minute
Set Time
1 up to 1 minute h:m:s

Focus on inner thighs, back of the knees, armpits and rib-cage