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

No Themes Assigned

Warm-Up Blocks
Foam Roll
Horizontal
Foam Roll Thoracic Spine [DF]
Set time Tempo
1 30 sec fast
Foam Roll Quads [DF]
Set time Tempo
1 30 sec fast
Foam Roll Glutes [DF]
Set time Tempo
1 30 sec fast
Stretching & Mobilizing
Horizontal
Couch/Box Hip Flexor Stretch [DF]
Set reps Tempo
1 10 controlled
Thread the Needle Stretch [DF]
Set reps Tempo
1 10 controlled
Prayer Stretch [DF]
Set reps Tempo
1 10 controlled
Cat Cow
Set reps Tempo
1 10 controlled
Resistance Band Shoulder Dislocates [DF]
Set reps Tempo
1 20 controlled
Activation
Horizontal
Dead Bug (Bent Leg Only) [DF]
Set reps Tempo
1 10 controlled
2 10 controlled
Glute Bridge with Mini RB [DF]
Set reps
1 15
2 15
Banded Pull Aparts
Set reps Tempo
1 15 controlled
2 15 controlled
TRX Row
Set reps Tempo
1 15 controlled
2 15 controlled
Cool Down Blocks
Cool Down
Horizontal
Foam Roll Thoracic Spine [DF]
Set time Tempo
1 1 min controlled
Foam Roll Quads [DF]
Set time Tempo
1 1 min controlled
Half-kneeling Hip Flexor Stretch
Set time Hold
1 1 min
Prayer Stretch [DF]
Set time Hold
1 1 min
90/90 Supine Breathing [DF]
Set time
1 2-5 min

Kaci Nguyen Warm Up & Cooldown

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Foam Roll
Horizontal Loading

ULT
Foam Roll Thoracic Spine [DF]
Set Time Tempo
1 30 sec h:m:s Fast
ULT
Foam Roll Quads [DF]
Set Time Tempo
1 30 sec h:m:s Fast
Foam Roll Glutes [DF]
Set Time Tempo
1 30 sec h:m:s Fast

Stretching & Mobilizing
Horizontal Loading

ULT
Couch/Box Hip Flexor Stretch [DF]
Set Reps Tempo
1 10 Controlled
UMT
Thread the Needle Stretch [DF]
Set Reps Tempo
1 10 Controlled
LAR
Prayer Stretch [DF]
Set Reps Tempo
1 10 Controlled
ULT
Cat Cow
Set Reps Tempo
1 10 Controlled
LLT
Resistance Band Shoulder Dislocates [DF]
Set Reps Tempo
1 20 Controlled

Activation
Horizontal Loading

ULT
Dead Bug (Bent Leg Only) [DF]
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LLT
Glute Bridge with Mini RB [DF]
Set Reps
1 15
2 15
LMT
Banded Pull Aparts
-Keep shoulders down in a neutral position from elevating upward
Set Reps Tempo
1 15 Controlled
2 15 Controlled
ULT
TRX Row
Set Reps Tempo
1 15 Controlled
2 15 Controlled

Cool Down Blocks

Cool Down
Horizontal Loading

ULT
Foam Roll Thoracic Spine [DF]
Set Time Tempo
1 1 min h:m:s Controlled
ULT
Foam Roll Quads [DF]
Set Time Tempo
1 1 min h:m:s Controlled
ULT
Half-kneeling Hip Flexor Stretch
Set Time Hold
1 1 min h:m:s h:m:s
LAR
Prayer Stretch [DF]
Set Time Hold
1 1 min h:m:s h:m:s
90/90 Supine Breathing [DF]
Set Time
1 2-5 min h:m:s