DS 7 Step Warm Up Low Back Sample
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical

DS 7 Step Warm Up Low Back Sample

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

Warm-Up Blocks

7 Step Warm Up - Hip, T-Spine
Horizontal Loading

To address low back pain. Equipment needed - light DB, med ball, resistance band.

Rub and Scrub Pelvis
Set Time
1 20 - 30s h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 3 leg Controlled
LLT
DB Split 1 Arm Swing
Set Reps Load Tempo
1 5 side Light Controlled

5 per side with light DB. Controlled swings. Hold at top for a few seconds.

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 5 side Controlled

5 per leg. Hold each a few seconds at end point.

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps Load
1 3 leg Light
LLT
Percussive Exhalation OH Squat
Set Reps Load
1 3 Light
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Time
1 20 s h:m:s

Workout Blocks

Working Block
Horizontal Loading

DS 7 Step Warm Up Low Back Sample
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

DS 7 Step Warm Up Low Back Sample
Set Reps
1 10