LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Working Block - Sagittal Plane Motion
Tri-Set x 3
Wall Alternating Overhead Reach
Set reps Hold
1 6-10 ea 2 sec
2 6-10 ea 2 sec
3 6-10 ea 2 sec
Wall Hip Hinge RP
Set reps Hold
1 5 5-10 sec
2 5 5-10 sec
3 5 5-10 sec
MB Hip Hinge Wall Touch
Set reps load Tempo
1 10 light controlled
2 10 light controlled
3 10 light controlled
Working Block - Tri-Planar Motion
Tri-Set x 3
Wall Warding with Crossover Step/Lunge
Set reps Tempo
1 5 ea controlled
2 5 ea controlled
3 5 ea controlled
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set reps
1 5 ea leg
2 5 ea leg
3 5 ea leg
Sandbell (MB) Lateral Squat Rotational Wall Ward
Set reps load Hold
1 10 light 2 sec
2 10 light 2 sec
3 10 light 2 sec
Breathing Block
Giant Set x 2
Neutral Percussive Exhalation
Set reps
1 5
2 5
Type 1 Spinal Motion Forced Exhalation
Set reps
1 3-5 ea
2 3-5 ea
Single Arm/Single Leg Medial Wall Ward with Forced Exhale
Set reps
1 5 ea
2 5 ea
Low Scarecrow Wall Ward with Inhale
Set reps
1 5
2 5

Wall Exercises + Exhalation Drills

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

Perform 2-3days/week in isolation or as a warm-up to other things.

Workout Blocks

Working Block - Sagittal Plane Motion
Tri-Set x 3

ULT
Wall Alternating Overhead Reach
reps 6-10 ea
Hold 2 sec
Set Reps Hold
1 6-10 ea 2 sec h:m:s
2 6-10 ea 2 sec h:m:s
3 6-10 ea 2 sec h:m:s
GAR ULT
Wall Hip Hinge RP
reps 5
Hold 5-10 sec
Restful post and stretch for the shoulders, torso and low back
Set Reps Hold
1 5 5-10 sec h:m:s
2 5 5-10 sec h:m:s
3 5 5-10 sec h:m:s
LLT
MB Hip Hinge Wall Touch
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
3 10 Light Controlled

Working Block - Tri-Planar Motion
Tri-Set x 3

UMT
Wall Warding with Crossover Step/Lunge
reps 5 ea
Tempo controlled
Set Reps Tempo
1 5 ea Controlled
2 5 ea Controlled
3 5 ea Controlled
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
reps 5 ea leg
Set Reps
1 5 ea leg
2 5 ea leg
3 5 ea leg
LMT
Sandbell (MB) Lateral Squat Rotational Wall Ward
reps 10
load light
Hold 2 sec
Set Reps Load Hold
1 10 Light 2 sec h:m:s
2 10 Light 2 sec h:m:s
3 10 Light 2 sec h:m:s

Breathing Block
Giant Set x 2

The intention of all of these is to generate shape stability through the lumbo-pelvic-hip complex (LPHC) and recruit the small motor units of the trunk and spine.

LAR ULT
Neutral Percussive Exhalation
reps 5
Set Reps
1 5
2 5
UMT
Type 1 Spinal Motion Forced Exhalation
reps 3-5 ea
Set Reps
1 3-5 ea
2 3-5 ea
GAR ULT
Single Arm/Single Leg Medial Wall Ward with Forced Exhale
reps 5 ea
Stabilize the grounded foot, push with the hand opposite the raised leg.
Set Reps
1 5 ea
2 5 ea
GAR ULT
Low Scarecrow Wall Ward with Inhale
reps 5
Set Reps
1 5
2 5