Set	time	time	Hold
1	2 Min

Set	reps	Tempo
1	10	controlled

Set	reps	0	Hold
1	5

JR 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 Thoracic Spine
Horizontal Loading

7- Step Up Warm For people that sit at a Desk, or clients that would like to move better through the thoracic spine. Golfers.

LAR
Self-Massage: T-Spine

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Time	Time	Hold
1	2 Min h:m:s	h:m:s	h:m:s

LMT
Type 2 Spinal Motion Forced Exhalation

Set	Reps
1	6

LAR ULT
Upward Downward Dog

Set	Reps	Tempo
1	10	Controlled

UMT
Single Arm T-Spine Rotation using Stick at wall

Single Arm rotation, in a hip hinged position using a stick propped against

Set	Reps
1	6 each

UMT
Type 1 Spinal Motion Forced Exhalation

Set	Reps
1	5

UMT
Type 1 Spinal Motion Percussive Exhalation

Set	Reps	Hold
1	5	h:m:s

GAR ULT
Head Preposition, Lunge

Set	Reps
1	5

Workout Blocks

Horizontal Loading

Set	Reps
1	10

Warm-Up Blocks

7-Step Warm-Up Thoracic Spine Horizontal Loading

LAR Self-Massage: T-Spine

LMT Type 2 Spinal Motion Forced Exhalation

LAR ULT Upward Downward Dog

UMT Single Arm T-Spine Rotation using Stick at wall

UMT Type 1 Spinal Motion Forced Exhalation

UMT Type 1 Spinal Motion Percussive Exhalation

GAR ULT Head Preposition, Lunge