Activation block no equipment whole body workout

Giant Set x 1

A whole-body warmup for no-equipment full body workout.

GAR UMT
Rub&Scrub (Whole-body)

time 1 min

intensity apply medium pressure

Spend up to 20s on each bony area of the body. Rub vigorously each area and move on. Spend more time on more sensitive areas.

Set	Time	Intensity
1	1 min h:m:s	Apply Medium Pressure RPE

UMT
Type 1 Spinal Motion Forced Exhalation

reps 8/each side

load light

Hold hold when exhaling

Set	Reps	Load	Hold
1	8/each side	Light	Hold when exhaling h:m:s

start with first 2-4 reps on each side without forced breathing to understand the movement and then try to add forced breathing.

UMT
Alternating Side Ward

time 1 min

Set	Time
1	1 min h:m:s

UMT
Eye Tracking Lateral Lunge

time 30sec each

load light

Set	Time	Load
1	30sec each h:m:s	Light