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

AK 7-Step Warm up Sample

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

This is a 7-step warm up to be performed before an upper body workout for someone post rehab.

Warm-Up Blocks

7-Step Warm Up for Shoulders
Horizontal Loading

Hydration of joints and improve tissue viscosity, activate and prepare the rotator cuff and parascapular muscles for dynamic movement, prepare the body for stressful exercise, and focus on improving sensory input.

ULT
Self-Massage: Foam Roll Lat
Set Time
1 1 min per side h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 5
LAR ULT
Stability Ball Child’s Pose
Set Reps
1 10
UMT
Dowel Rod Halo
Set Reps
1 10
LMT
Z Sit KB Waiters Sit Up
Set Reps Load Tempo
1 5 Light Controlled
LMT
Band Bow and Arrow Quick Release
Set Reps Load
1 5 Light
LLT
Reverse Lunge with Multidirectional Eye Tracking
Set Reps
1 5
2 5