This is a great training block to do in between strength sessions, a swim, or to break up a study session. You will feel amazing and energized afterwards!
KJ-Uplifting Movement 1
Giant Set
x 3
ULT
KJ-Posterior Lunge, Counter Reach
reps
10
0
Tempo
controlled
Rest
Self Selected
reps
10
0
Tempo
controlled
Rest
Self Selected
Focus on driving hands away from knees, creating space in the spine.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | Self Selected (h:m:s) |
| 2 | 10 | Controlled | Self Selected (h:m:s) |
| 3 | 10 | Controlled | Self Selected (h:m:s) |
UMT
KJ-Z Transitions with Reach
reps
10
Tempo
controlled
Rest
Self Selected
reps
10
Tempo
controlled
Rest
Self Selected
Focus on keeping spine long when reaching rather than rounding to achieve maximal stretch through outer hips.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | Self Selected (h:m:s) |
| 2 | 10 | Controlled | Self Selected (h:m:s) |
| 3 | 10 | Controlled | Self Selected (h:m:s) |
LLT
KJ-Anterior Step with Overhead Lift
reps
10
load
light
Tempo
controlled
Rest
Self Selected
reps
10
load
light
Tempo
controlled
Rest
Self Selected
Focus on driving pelvis anteriorly and up to avoid lumbar arching
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Light | Controlled | Self Selected (h:m:s) |
| 2 | 10 | Light | Controlled | Self Selected (h:m:s) |
| 3 | 10 | Light | Controlled | Self Selected (h:m:s) |
LMT
KJ-Lateral Lunge, Type 2 Tilt
reps
10
load
moderate
Tempo
controlled
Rest
Self Selected
reps
10
load
moderate
Tempo
controlled
Rest
Self Selected
Focus on thoracic motion and length through adductors
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Moderate | Controlled | Self Selected (h:m:s) |
| 2 | 10 | Moderate | Controlled | Self Selected (h:m:s) |
| 3 | 10 | Moderate | Controlled | Self Selected (h:m:s) |