LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Shoulder/T-Spine Activation Sequence 4Q
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 00:01:00
Self-Massage: T-Spine
Set time
1 00:01:00
Elevated Prone Squat to Mini Cobra
Set reps
1 5
Elevated Underswitch
Set reps
1 5
Horizontal Adduction Ward Quick Release
Set reps
1 5
Overhead Ward Rotation Quick Release
Set reps
1 5
Zig Zag Eye Tracking
Set reps
1 10
Workout Blocks
Tri-set # 1 Chest
Tri-Set x 2
Push Up
Set reps Rest
1 10-15 0
2 10-15 0
Set reps load Tempo Rest
1 8 each moderate controlled 0
2 8 each moderate controlled 0
DB Bench Press
Set reps Rest
1 12-15 60-90 secs
2 12-15 60-90 secs
Tri-Set # 2 Shoulders
Tri-Set x 2
BB Fwd Step to OH Press
Set reps load Tempo Rest
1 8 light controlled 0
2 8 light controlled 0
KB 1 Arm OH Rotational Press
Set reps load Tempo Rest
1 5 each side moderate controlled 0
2 5 each side moderate controlled 0
1.5 MB Halo
Set reps load Tempo Rest
1 3 each side moderate controlled 60-90 sec
2 3 each side moderate controlled 60-90 sec
Tri-Set #3 Back
Tri-Set x 2
DB Renegade Rows
Set reps Rest
1 10 0
2 10 0
Set reps Rest
1 10 0
2 10 0
DB Lawnmower Row
Set reps Rest
1 10 60-90 sec
2 10 60-90 sec
Cool Down Blocks
[AK] Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set time
1 2 mins
Child’s Pose to Cobra
Set time
1 2 mins

Kelli home Upper Body Month 3

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

3 tri-sets performing upper body strength training. Perform 3 rounds of each tri-set completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets.

Warm-Up Blocks

Shoulder/T-Spine Activation Sequence 4Q
Horizontal Loading

This Block is intended to be used to up-regulate the system by:
1- Influencing ‘Fluid Dynamics’ (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating ‘Small Motor Unit Recruitment’ (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate ‘Excitation’ to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor ‘Stimulation’ for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

ULT
Self-Massage: Foam Roll Lat
Set Time
1 00:01:00 h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 00:01:00 h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 5
UMT
Elevated Underswitch
Set Reps
1 5
ULT
Horizontal Adduction Ward Quick Release
Set Reps
1 5
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 5
LLT
Zig Zag Eye Tracking
Set Reps
1 10

you can use the foam roller for this.

Workout Blocks

Tri-set # 1 Chest
Tri-Set x 2

Perform for 3 rounds. Resting as little as possible between exercises in given tri-set. Rest 60-90 seconds between each round of tri-set.

ULT
Push Up
reps 10-15
Rest 0
Set Reps Rest
1 10-15 0 (h:m:s)
2 10-15 0 (h:m:s)

These can be done on knees or using the wall. If you are using the wall do 15 reps.

reps 8 each
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 8 each Moderate Controlled 0 (h:m:s)
2 8 each Moderate Controlled 0 (h:m:s)

Take a band and use your door (hinge part) as if you would use a rack at the gym.

LLT
DB Bench Press
reps 12-15
Rest 60-90 secs
Set Reps Rest
1 12-15 60-90 secs (h:m:s)
2 12-15 60-90 secs (h:m:s)

Lie on the floor instead of a bench!

Tri-Set # 2 Shoulders
Tri-Set x 2

Perform for 3 rounds. Resting as little as possible between exercises in given tri-set. Rest 60-90 seconds between each round of tri-set.

LLT
BB Fwd Step to OH Press
reps 8
load light
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 8 Light Controlled 0 (h:m:s)
2 8 Light Controlled 0 (h:m:s)

use DB's

LMT
KB 1 Arm OH Rotational Press
reps 5 each side
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5 each side Moderate Controlled 0 (h:m:s)
2 5 each side Moderate Controlled 0 (h:m:s)

use DB's

LMT
1.5 MB Halo
reps 3 each side
load moderate
Tempo controlled
Rest 60-90 sec
Set Reps Load Tempo Rest
1 3 each side Moderate Controlled 60-90 sec (h:m:s)
2 3 each side Moderate Controlled 60-90 sec (h:m:s)

You can use the sand bag for this!

Tri-Set #3 Back
Tri-Set x 2

Perform for 3 rounds. Resting as little as possible between exercises in given tri-set. Rest 60-90 seconds between each round of tri-set.

LLT
DB Renegade Rows
reps 10
Rest 0
Start from a push-up position with your hands just outside shoulder-width, gripping two dumbbells. Your feet should be in line with your hands, and your body should be straight from head to heels. Keeping your core braced and elbow tucked, bring the dumbbell in your right hand to your ribs. Resist rotating your body. Lower the right dumbbell to the floor and repeat with the left one. Continue alternating sides.
Set Reps Rest
1 10 0 (h:m:s)
2 10 0 (h:m:s)
reps 10
Rest 0
Set Reps Rest
1 10 0 (h:m:s)
2 10 0 (h:m:s)
LMT
DB Lawnmower Row
reps 10
Rest 60-90 sec
Set Reps Rest
1 10 60-90 sec (h:m:s)
2 10 60-90 sec (h:m:s)

Cool Down Blocks

[AK] Cool Down Block
Horizontal Loading

Reduce tension, harmonize joint motion, and create greater tissue extensibility by performing a dynamic and static restorative poses.

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Time
1 2 mins h:m:s
ULT
Child’s Pose to Cobra
Set Time
1 2 mins h:m:s