LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
SMS: Back and Hips: 7 Step Warm-Up
Circuit x 1
Rub and Scrub Pelvis
Set time
1 10
Self-Massage: T-Spine
Set time
1 10
Big Toe Corkscrew Monster Band Spiral Squat
Set reps
1 10
Prone Atomic Frog T1 HpDC
Set reps
1 10
Prone T-Spine Rotation
Set reps
1 10
Band Step Type 2 Reaches
Set reps
1 10
Hip IR Quick Release
Set reps
1 10
Reverse Lunge with Multidirectional Eye Tracking
Set reps
1 10
Workout Blocks
SMS: LLT Back and Hip SubMax Strength
Superset x 3
Neutral Grip Pull Up
Set reps Tempo Rest
1 3-6 controlled
2 3-6 controlled
3 3-6 controlled
KB Single Leg Squat Touchdown
Set reps load Tempo Rest
1 3-6 each side heavy controlled 2 min
2 3-6 each side heavy controlled 2 min
3 3-6 each side heavy controlled 2 min
SMS: LLT back and hip submax strength 2
Superset x 3
BB Deadlift Neutral Stance
Set reps load Tempo
1 3-6 heavy controlled
2 3-6 heavy controlled
3 3-6 heavy controlled
DB Bentover Row
Set reps load Tempo Rest
1 3-6 heavy controlled 3min
2 3-6 heavy controlled 3min
3 3-6 heavy controlled 3min
SMS: LLT back and hip submax strength 3
Superset x 3
BB Reverse Lunge then OH Press
Set reps load Tempo
1 3-6 heavy controlled
2 3-6 heavy controlled
3 3-6 heavy controlled
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 3-6 each side heavy controlled 3 min
2 3-6 each side heavy controlled 3 min
3 3-6 each side heavy controlled 3 min
Cool Down Blocks
Cool Down Block
Horizontal
ViPR PRO T-Step Rotations
Set reps load Tempo
1 5 each side light controlled
Prone T-Spine Rotation
Set reps Tempo
1 10 each side controlled
Double Leg Restorative Pose
Set time
1 2:00 min

SMS: SubMax Strength Back and Hips

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

When you sit all day, you're gonna want to work on the posterior chain. This would be in a program that also has an endurance session of two for these areas, as well as mobility for the opposing muscle groups (shoulders, chest, core, anterior hips, quads).

Warm-Up Blocks

SMS: Back and Hips: 7 Step Warm-Up
Circuit x 1

Warm up for a SubMax session for Back and Posterior Hips

Rub and Scrub Pelvis
time 10
Set Time
1 10 h:m:s
LAR
Self-Massage: T-Spine
time 10
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 10 h:m:s
LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps 10
Set Reps
1 10
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10
T1= Threshold 1
Set Reps
1 10
UMT
Prone T-Spine Rotation
reps 10
Set Reps
1 10
LMT
Band Step Type 2 Reaches
reps 10
Set Reps
1 10
Hip IR Quick Release
reps 10
Set Reps
1 10
LLT
Reverse Lunge with Multidirectional Eye Tracking
reps 10
Set Reps
1 10

Can do this with alternating reverse and transverse lunges, keeping the eye target the same.

Workout Blocks

SMS: LLT Back and Hip SubMax Strength
Superset x 3

ULT
Neutral Grip Pull Up
reps 3-6
Tempo controlled
Rest
Set Reps Tempo Rest
1 3-6 Controlled (h:m:s)
2 3-6 Controlled (h:m:s)
3 3-6 Controlled (h:m:s)
LLT
KB Single Leg Squat Touchdown
reps 3-6 each side
load heavy
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 3-6 each side Heavy Controlled 2 min (h:m:s)
2 3-6 each side Heavy Controlled 2 min (h:m:s)
3 3-6 each side Heavy Controlled 2 min (h:m:s)

SMS: LLT back and hip submax strength 2
Superset x 3

LLT
BB Deadlift Neutral Stance
reps 3-6
load heavy
Tempo controlled
Set Reps Load Tempo
1 3-6 Heavy Controlled
2 3-6 Heavy Controlled
3 3-6 Heavy Controlled
LLT
DB Bentover Row
reps 3-6
load heavy
Tempo controlled
Rest 3min
Set Reps Load Tempo Rest
1 3-6 Heavy Controlled 3min (h:m:s)
2 3-6 Heavy Controlled 3min (h:m:s)
3 3-6 Heavy Controlled 3min (h:m:s)

This should be done with the chest supported by an incline bench.

SMS: LLT back and hip submax strength 3
Superset x 3

LLT
BB Reverse Lunge then OH Press
reps 3-6
load heavy
Tempo controlled
Set Reps Load Tempo
1 3-6 Heavy Controlled
2 3-6 Heavy Controlled
3 3-6 Heavy Controlled

NO OVERHEAD PRESS: Just the Reverse lunge with a barbell

LLT
1-Arm DB Reverse Fly
reps 3-6 each side
load heavy
Tempo controlled
Rest 3 min
Set Reps Load Tempo Rest
1 3-6 each side Heavy Controlled 3 min (h:m:s)
2 3-6 each side Heavy Controlled 3 min (h:m:s)
3 3-6 each side Heavy Controlled 3 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Help begin recovery process

LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 5 each side Light Controlled
UMT
Prone T-Spine Rotation
Set Reps Tempo
1 10 each side Controlled

With deep inhales and exhales with motion

UMT
Double Leg Restorative Pose
Set Time
1 2:00 min h:m:s