Upper Body – Relative STR – ULT UMT Tri-Set (copy)

Tri-Set x 3
ULT
Elevated Push Up
reps 12-20
load light
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 12-20 Light Controlled 0-20s (h:m:s)
2 12-20 Light Controlled 0-20s (h:m:s)
3 12-20 Light Controlled 0-20s (h:m:s)
LAR ULT
Upward Downward Dog
reps 10
0
Tempo controlled
Rest 0-20s
Set Reps Tempo Rest
1 10 Controlled 0-20s (h:m:s)
2 10 Controlled 0-20s (h:m:s)
3 10 Controlled 0-20s (h:m:s)
ULT
Back Extension – Around the World
reps 4 each direction
load light
Tempo controlled
Rest 60s
Lying face down in a prone position and holding any object such as a foam roller or cushion, lift your chest and arms off the floor and switch the foam roller (or object of your choice) from hand to hand, keeping your chin tucked with good cervical alignment (i.e not dropping your head).
Set Reps Load Tempo Rest
1 4 each direction Light Controlled 60s (h:m:s)
2 4 each direction Light Controlled 60s (h:m:s)
3 4 each direction Light Controlled 60s (h:m:s)

If a short foam roller is not available, any object less than 5 lbs will work.