LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q T-Spine Mobility
Circuit x 2
Prone Sway Back Rocks
Set reps Tempo
1 10 controlled
2 10 controlled
Lying Extension with Lateral Flexion
Set reps Hold
1 5 10s
2 5 10s
Side Lying 90-90
Set reps Tempo
1 5 controlled
2 5 controlled
Prone T-Spine Rotation
Set reps Tempo
1 5 controlled
2 5 controlled
Wall Warding with Crossover Step/Lunge
Set reps Tempo
1 10 controlled
2 10 controlled
Loaded Kneeling Type 2 Stretches
Set reps load Hold
1 5 light 5s
2 5 light 5s
Cool Down Blocks
Bike Intervals
Horizontal
(AS) Bike Intervals 30:60
Set reps
1 5

Workout with Amy

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

This workout begins with a killer T-spine warm up to unload the low back.
Your main workout is 30 minutes with Amy.
Followed by an interval session on the bike for 18 min.

Warm-Up Blocks

AHHPS 4Q T-Spine Mobility
Circuit x 2

ULT
Prone Sway Back Rocks
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled

Important to maintain a Sway Back posture ie back should NOT flatten out as you rock back and forth

UMT
Lying Extension with Lateral Flexion
reps 5
Hold 10s
Set Reps Hold
1 5 10s h:m:s
2 5 10s h:m:s

Hold each rep for 1 long breath

UMT
Side Lying 90-90
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Prone T-Spine Rotation
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Wall Warding with Crossover Step/Lunge
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Loaded Kneeling Type 2 Stretches
reps 5
load light
Hold 5s
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s

Cool Down Blocks

Bike Intervals
Horizontal Loading

5 minute warm-up
5 intervals at 30sec work 60 sec recovery
5 min cool down

ULT
(AS) Bike Intervals 30:60
Warm up for 5 minutes at moderate pace. Then complete the recommended number of intervals at...30 sec. hard: 60 sec. easy. Cool down for 5 minutes
Set Reps
1 5