LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

7-Step Warm-up T-Spine

Horizontal

Foam Roll Overhead Reaches 1 x 5

Set	reps	Tempo
1	5	controlled

1 x 5

Set	reps
1	5

Stability Ball Child’s Pose 1 x 10

Set	reps	Tempo
1	10	controlled

Wall Thoracic Thread the Needle 1 x 10

Set	reps	Tempo
1	10	controlled

Prisoner Runner’s Medial Hinge 1 x 5

Set	reps	Tempo
1	5	controlled

Type 1 Spinal Motion Percussive Exhalation 1 x 5

Set	reps
1	5

Ground Roll Tall (Tumbling) 1 x 10

Set	reps
1	10

LJ 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 T-Spine
Horizontal Loading

This warm-up focuses on the thoracic spine to create more freedom of movement and greater ease in breathing.

UMT
Foam Roll Overhead Reaches

Set	Reps	Tempo
1	5	Controlled

Set	Reps
1	5

LAR ULT
Stability Ball Child’s Pose

Set	Reps	Tempo
1	10	Controlled

UMT
Wall Thoracic Thread the Needle

Set	Reps	Tempo
1	10	Controlled

UMT
Prisoner Runner’s Medial Hinge

Set	Reps	Tempo
1	5	Controlled

UMT
Type 1 Spinal Motion Percussive Exhalation

Set	Reps
1	5

GAR UMT
Ground Roll Tall (Tumbling)

Set	Reps
1	10

Warm-Up Blocks

7-Step Warm-up T-Spine Horizontal Loading

UMT Foam Roll Overhead Reaches

LAR ULT Stability Ball Child’s Pose

UMT Wall Thoracic Thread the Needle

UMT Prisoner Runner’s Medial Hinge

UMT Type 1 Spinal Motion Percussive Exhalation

GAR UMT Ground Roll Tall (Tumbling)

7-Step Warm-up T-Spine
Horizontal Loading

UMT
Foam Roll Overhead Reaches

LAR ULT
Stability Ball Child’s Pose

UMT
Wall Thoracic Thread the Needle

UMT
Prisoner Runner’s Medial Hinge

UMT
Type 1 Spinal Motion Percussive Exhalation

GAR UMT
Ground Roll Tall (Tumbling)