PREPARATION 12/25

Horizontal Loading

START WITH RUB & SCRUB
Then, complete each activity once and move on to next

LLT
Posterior Lunge(step), 2 Arm OH Reach

reps 4 each side

load light

Hold Lunge and hold w/Exhale

Set	Reps	Load	Hold
1	4 each side	Light	Lunge and hold w/Exhale h:m:s

LAR ULT
Spinal Roll to Half Sit with Reach

reps 10 alternate feet

Tempo controlled

Set	Reps	Tempo
1	10 alternate feet	Controlled

LMT
Lateral Stomps, Quick Release

reps 2x7 steps each side

load moderate

Tempo explosive

Set	Reps	Load	Tempo
1	2x7 steps each side	Moderate	Explosive

GAR LMT
Low Swing to High Rotation

reps 5-8 each side

weight_kgs 4+

Tempo controlled

Set	Reps	Weight	Tempo
1	5-8 each side	4+ kgs	Controlled

LLT LAR
Groin & stomach clapping

time up to 30s

Set	Time
1	up to 30s h:m:s

LMT LAR
Rib cage & arm pits clapping

time up to 30s

Set	Time
1	up to 30s h:m:s