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	8	moderate	controlled	1 min

Set	reps	load	Tempo	Rest
1	8	moderate	controlled	1 min

Set	reps	Tempo
1	6 left/right	controlled

Set	reps	Tempo	Rest
1	2 left, 2 right	controlled	1 minute

Set	reps	load	Tempo
1	8 left	moderate	controlled

Set	time	Tempo
1	30 seconds	controlled
2	30 seconds	controlled

Set	reps	time	Tempo
1	1 l/r	30 seconds each side	controlled

TJS (3) – Movement Strength Workout: Deadlifts, Deadshifts

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7-step warmup for movement strength
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
[J] – Hip Opener Get Up

Set	Reps
1	3 each direction

Try to do the entire movement, If the last part is not yet there, just do the first half

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

4Q Deadlifts and Deadshifts
Horizontal Loading

LLT
DB Deadlift to Shoulder Height

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	1 min (h:m:s)

LLT
OH Deadshift off of Table

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	1 min (h:m:s)

Place a kettlebell or dumbbell on a table, or if you'd like to be more functional, fill a box or bin with a moderate weight

ULT
1-Arm Plank Get Up to Balance

Set	Reps	Tempo
1	6 left/right	Controlled

UMT
Rotational Lizard Get Up

Set	Reps	Tempo	Rest
1	2 left, 2 right	Controlled	1 minute (h:m:s)

This may be a challenge. Take it slow as you learn the movements and gain the strength. Don't try to be explosive yet

LMT
MB Half Kneeling Rotational Deadshift

Set	Reps	Load	Tempo
1	8 left	Moderate	Controlled

If MB unavailable, feel free to use KB.

Cool Down Blocks

Cool Down Block - stretch and breathe
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration

Set	Time	Tempo
1	30 seconds h:m:s	Controlled
2	30 seconds h:m:s	Controlled

UMT
Side Lying 90-90

Set	Reps	Time	Tempo
1	1 l/r	30 Seconds Each Side h:m:s	Controlled

Warm-Up Blocks

7-step warmup for movement strength Horizontal Loading

Rub and Scrub Sternum/Clavicle

Rub and Scrub Pelvis

LAR ULT Stability Ball Child’s Pose

UMT [J] – Hip Opener Get Up

UMT Prone T-Spine Rotation

LMT OH Band Ward Rotational Walk

ULT Horizontal Adduction Ward Quick Release

Workout Blocks

4Q Deadlifts and Deadshifts Horizontal Loading

LLT DB Deadlift to Shoulder Height

LLT OH Deadshift off of Table

ULT 1-Arm Plank Get Up to Balance

UMT Rotational Lizard Get Up

LMT MB Half Kneeling Rotational Deadshift