LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-step warmup for movement strength
Horizontal
Rub and Scrub Sternum/Clavicle
Set time
1 30 seconds
Rub and Scrub Pelvis
Set time
1 30 seconds
Stability Ball Child’s Pose
Set reps Tempo
1 8 controlled
[J] – Hip Opener Get Up
Set reps
1 3 each direction
Prone T-Spine Rotation
Set reps 0
1 10
OH Band Ward Rotational Walk
Set reps Tempo
1 8 L/R controlled
Horizontal Adduction Ward Quick Release
Set reps Tempo
1 10 fast
Workout Blocks
4Q Deadlifts and Deadshifts
Horizontal
DB Deadlift to Shoulder Height
Set reps load Tempo Rest
1 8 moderate controlled 1 min
OH Deadshift off of Table
Set reps load Tempo Rest
1 8 moderate controlled 1 min
1-Arm Plank Get Up to Balance
Set reps Tempo
1 6 left/right controlled
Rotational Lizard Get Up
Set reps Tempo Rest
1 2 left, 2 right controlled 1 minute
MB Half Kneeling Rotational Deadshift
Set reps load Tempo
1 8 left moderate controlled
Cool Down Blocks
Cool Down Block - stretch and breathe
Horizontal
Figure 8 Breathing for Recovery and Regeneration
Set time Tempo
1 30 seconds controlled
2 30 seconds controlled
Side Lying 90-90
Set reps time Tempo
1 1 l/r 30 seconds each side controlled

TJS-Dawn-Movement Strength Workout: Deadlifts, Deadshifts

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

7-step warmup for movement strength
Horizontal Loading

Prepare the upper torso, T-spine, and hips for the workout.

Rub and Scrub Sternum/Clavicle
Set Time
1 30 seconds h:m:s
Rub and Scrub Pelvis
Set Time
1 30 seconds h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo
1 8 Controlled
UMT
[J] – Hip Opener Get Up
Set Reps
1 3 each direction

Try to do the entire movement, If the last part is not yet there, just do the first half

UMT
Prone T-Spine Rotation
Set Reps
1 10
LMT
OH Band Ward Rotational Walk
Activation and Stabilization for Shoulder and Core
Set Reps Tempo
1 8 L/R Controlled
ULT
Horizontal Adduction Ward Quick Release
Set Reps Tempo
1 10 Fast

Workout Blocks

4Q Deadlifts and Deadshifts
Horizontal Loading

LLT
DB Deadlift to Shoulder Height
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1 min (h:m:s)

Use a dumbbell or kettlebell.

LLT
OH Deadshift off of Table
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1 min (h:m:s)

Place a kettlebell or dumbbell on a table, or if you'd like to be more functional, fill a box or bin with a moderate weight . Don't overlook that upper body extension as you reach for the weight on the table. Don't arch back as you raise the weight. Brace the core.

ULT
1-Arm Plank Get Up to Balance
Set Reps Tempo
1 6 left/right Controlled

Perform near a chair or wall if you need to work on the balance.

UMT
Rotational Lizard Get Up
Set Reps Tempo Rest
1 2 left, 2 right Controlled 1 minute (h:m:s)

This may be a challenge. Take it slow as you learn the movements and gain the strength. Don't try to be explosive yet

LMT
MB Half Kneeling Rotational Deadshift
Set Reps Load Tempo
1 8 left Moderate Controlled

If MB unavailable, feel free to use KB.

Cool Down Blocks

Cool Down Block - stretch and breathe
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Time Tempo
1 30 seconds h:m:s Controlled
2 30 seconds h:m:s Controlled
UMT
Side Lying 90-90
Set Reps Time Tempo
1 1 l/r 30 Seconds Each Side h:m:s Controlled