Set	time	0	Tempo
1	30 sec		slow

Set	reps	Tempo
1	10	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	load	Tempo
1	10	light	controlled

Set	time
1	30

NG – 7 Step Warm-up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7 Step Warm-up: T- Spine & Shoulders
Horizontal Loading

This warm-up will prepare the back and shoulders for a strength training workout.

ULT
Self-Massage: Foam Roll Lat

Set	Time	Tempo
1	30 sec h:m:s	Slow

ULT
Elevated Prone Squat to Mini Cobra

Set	Reps	Tempo
1	10	Controlled

LAR ULT
Wall Reverse Step- Long Stride Stretch

This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.

Set	Reps	Tempo
1	10	Controlled

LMT
Band Step Type 2 Reaches

Set	Reps	Tempo
1	10	Controlled

UMT
Elevated Underswitch

Set	Reps	Tempo
1	10	Controlled

LLT
Shoulder Rotation -Band Quick Release

Set	Reps	Load	Tempo
1	10	Light	Controlled

LMT LAR
Body Clapping – Rib Cage/Arm Pits

Set	Time
1	30 h:m:s

Warm-Up Blocks

7 Step Warm-up: T- Spine & Shoulders Horizontal Loading

ULT Self-Massage: Foam Roll Lat

ULT Elevated Prone Squat to Mini Cobra

LAR ULT Wall Reverse Step- Long Stride Stretch

LMT Band Step Type 2 Reaches

UMT Elevated Underswitch

LLT Shoulder Rotation -Band Quick Release

LMT LAR Body Clapping – Rib Cage/Arm Pits