PREPARATION (2x SMUR + 2x Excitation)

Horizontal Loading

LMT
Lateral Squat, Rotational Ward

reps 3 each side

Hold Forced Exhale

Set	Reps	Hold
1	3 each side	Forced Exhale h:m:s

LMT
Rotational Feet with Shovel Preposition, Valsalva

reps 3 each side

weight_kgs 4 or 6

Tempo controlled

Set	Reps	Weight	Tempo
1	3 each side	4 Or 6 kgs	Controlled

inhale , rotate, fill up the cheeks, exhale when dropping the PRO

LLT
Linear Leg Kicks, Quick Release

reps 10 each leg

load moderate

Tempo explosive

Set	Reps	Load	Tempo
1	10 each leg	Moderate	Explosive

UMT
Alternate Lateral Lunge, 2 Arm Ward

reps 10 total

Tempo explosive

Set	Reps	Tempo
1	10 total	Explosive

Ward and quick release