LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Warm-Up Block [T-SPINE]
Horizontal
Rub and Scrub Rib and Cage
Set time
1 1-2 min
Elevated Prone Squat to Mini Cobra
Set reps Tempo
1 5 controlled
Prone T-Spine Rotation
Set reps Tempo
1 5 controlled
Band Step Type 2 Reaches
Set reps load Tempo
1 5 light controlled
DB Scaption
Set reps load Tempo
1 10 light controlled
Percussive Exhalation OH Squat
Set reps load Tempo
1 5 light controlled
ViPR PRO Zig Zag Eye Tracking
Set reps load Tempo
1 10 light controlled

[KM] 7-Step Warm-Up Sample Session Template (T-SPINE)

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

I made this 7-Step Warm-Up for my boyfriend who works as a Landscaper doing a lot of physical labor. His job requires a lot of various repetitive movements, which doesn't always allow for proper form.

He found that these particular exercises have really helped his posture and alleviated pain by being more conscious of his form while working.

Warm-Up Blocks

7-Step Warm-Up Block [T-SPINE]
Horizontal Loading

I made this 7-Step Warm-Up for my boyfriend who works as a Landscaper doing a lot of physical labor. His job requires a lot of various repetitive movements, which doesn't always allow for proper form.

He found that these particular exercises have really helped his posture and alleviated pain by being more conscious of his form while working.

Rub and Scrub Rib and Cage
Set Time
1 1-2 min h:m:s

FLUID DYNAMIC

ULT
Elevated Prone Squat to Mini Cobra
Set Reps Tempo
1 5 Controlled

SMUR

UMT
Prone T-Spine Rotation
Set Reps Tempo
1 5 Controlled

MOBILITY

LMT
Band Step Type 2 Reaches
Set Reps Load Tempo
1 5 Light Controlled

MOBILITY

LLT
DB Scaption
Set Reps Load Tempo
1 10 Light Controlled

SMUR

LLT
Percussive Exhalation OH Squat
Set Reps Load Tempo
1 5 Light Controlled

EXCITATION

LMT
ViPR PRO Zig Zag Eye Tracking
Set Reps Load Tempo
1 10 Light Controlled

STIMULATION