LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

No Themes Assigned

Prisoner Runner’s Hinge 1 x 5 -10 each side

Set	reps	0	Tempo
1	5 -10 each side		controlled

Prone Rotation to Rotational 1/2 Kneel 1 x 5 each side

Set	reps	Tempo
1	5 each side	controlled

Bird Dog 1 x 5 each side

Set	reps	Tempo
1	5 each side	controlled

DB Scaption 3 x 10

Set	reps	weight_lbs	Tempo
1	10	3	controlled
2	10	3	controlled
3	10	3	controlled

NG – L. Abbgy

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
Prisoner Runner’s Hinge

Set	Reps	Tempo
1	5 -10 each side	Controlled

UMT
Prone Rotation to Rotational 1/2 Kneel

Set	Reps	Tempo
1	5 each side	Controlled

ULT
Bird Dog

Set	Reps	Tempo
1	5 each side	Controlled

Workout Blocks

Working Block
Horizontal Loading

LLT
DB Scaption

Set	Reps	Weight	Tempo
1	10	3 lbs	Controlled
2	10	3 lbs	Controlled
3	10	3 lbs	Controlled