Set	time
1	30 seconds

Set	time
1	30 seconds

Set	reps	Tempo
1	8	controlled

Set	reps	0
1	10

Set	reps	Tempo
1	8 L/R	controlled

Set	reps	Tempo
1	10	fast

Set	reps	load	Tempo	Rest
1	3	moderate	controlled	1 min
2	3	moderate	controlled	1 min
3	3	moderate	controlled	2 min

TJS (1) Strength – Kettlebell & G2S

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

Warmup for upper body, T-spine, hips
Horizontal Loading

Prepare the upper torso, T-spine, and hips for the workout.

Rub and Scrub Sternum/Clavicle

Set	Time
1	30 seconds h:m:s

Rub and Scrub Pelvis

Set	Time
1	30 seconds h:m:s

LAR ULT
Stability Ball Child’s Pose

Set	Reps	Tempo
1	8	Controlled

UMT
Prone T-Spine Rotation

Set	Reps
1	10

LMT
OH Band Ward Rotational Walk

Activation and Stabilization for Shoulder and Core

Set	Reps	Tempo
1	8 L/R	Controlled

ULT
Horizontal Adduction Ward Quick Release

Set	Reps	Tempo
1	10	Fast

Workout Blocks

Kettlebell & G2S
Horizontal Loading

LLT
KB Goblet Sumo Squat

Set	Reps	Load	Tempo	Rest
1	3	Moderate	Controlled	1 min (h:m:s)
2	3	Moderate	Controlled	1 min (h:m:s)
3	3	Moderate	Controlled	2 min (h:m:s)

Supine T-Lunge G2S

Set	Reps
1	5 each side

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Reps
1	5 each side

GPR ULT
90-90 Supine Pose

Restful pose and an easier position to learn how to diaphragmatically breathe.

Set	Reps
1	5 each side

Warm-Up Blocks

Warmup Block Horizontal Loading

Warmup for upper body, T-spine, hips Horizontal Loading

Rub and Scrub Sternum/Clavicle

Rub and Scrub Pelvis

LAR ULT Stability Ball Child’s Pose

UMT Prone T-Spine Rotation

LMT OH Band Ward Rotational Walk

ULT Horizontal Adduction Ward Quick Release