TJS (1) – Upper body strength
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warm-up block: Shoulder/T-Spine Activation Sequence 4Q
Horizontal Loading
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |
UMT
Elevated Underswitch
| Set | Reps |
|---|---|
| 1 | 5 |
Your flexibility will determine how high or low the surface you place your hands on will be. You can use box, bench, table top, stool, counter top
LLT
DB Scaption
| Set | Reps |
|---|---|
| 1 | 5 |
Use light dumbbells. If you need a version with a band instead, let me know
Working block - Upper Body Strength Level 1
Horizontal Loading
ULT
Forearm Crawl
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 00:00:15 h:m:s | Controlled | 30 sec (h:m:s) |
| 2 | 00:00:15 h:m:s | Controlled | (h:m:s) |
Forward , and try to go backward too. This is a PLANK - brace the abs and keep hips steady. Pretend there is a hot cup of coffee on the small of your back -- don't spill!
Workout Blocks
Working Block
Horizontal Loading
TJS (1) – Upper body strength
| Set | Reps |
|---|---|
| 1 | 10 |