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

Gary at Home

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

This warm up is for the sedentary individual who needs some movement & mobility in their stiff joints before starting their workout.

Warm-Up Blocks

Warm Up
Horizontal Loading

UMT
Prone T-Spine Rotation
Set Reps
1 10
Rub and Scrub Pelvis
Set Time
1 20s h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
T2- Threshold 2
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Half Kneeling Lateral Frog
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Supine Slide Hip Decouple
Set Reps
1 10
LAR ULT
Quadruped Medial Hip Stretch
Set Reps
1 10

Workout Blocks

Working Block
Circuit x 1

Focus on Ground to Standing Movements

ULT
Half Kneeling 3 Point Get Up
reps 10
Set Reps
1 10
UMT
Lateral G2S to Crawl Up
reps 10
Set Reps
1 10
UMT
Side-Lying Get Up
reps 10
Ground to Standing Exercise
Set Reps
1 10
ULT
Kneeling Push Up
reps 10
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR UMT
RP – Half Knee rest
Stretches the inner leg/hip, the quads, low and upper back
Set Reps
1 10