LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 step warmup (t-spine)

Rub and Scrub Rib and Cage 2 x 20s

Set	time
1	20s
2	20s

Elevated Underswitch 2 x 8

Set	reps	Tempo
1	8	controlled
2	8	controlled

Half Kneeling Type 1 Reaches 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Prone T-Spine Rotation 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

OH Squat Forced Exhalation 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Type 1 Spinal Motion Percussive Exhalation 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Ground rolling (Tumbling) 2 x 10

Set	reps	Tempo
1	10	fast
2	10	controlled

week 4 7 step warm -up sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7 step warmup (t-spine)
Horizontal Loading

Rub and Scrub Rib and Cage

Set	Time
1	20s h:m:s
2	20s h:m:s

UMT
Elevated Underswitch

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled

UMT
Half Kneeling Type 1 Reaches

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Prone T-Spine Rotation

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LLT
OH Squat Forced Exhalation

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Type 1 Spinal Motion Percussive Exhalation

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

GAR UMT
Ground rolling (Tumbling)

Set	Reps	Tempo
1	10	Fast
2	10	Controlled