LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block

Circuit x 1

Rub and Scrub Rib and Cage 1 x 10

Set	reps
1	10

Type 1 Spinal Motion Forced Exhalation 1 x 10

Set	reps
1	10

Loaded Kneeling Type 2 Stretches 1 x 10

Set	reps
1	10

Wall Warding with Crossover Step/Lunge 1 x 10

Set	reps
1	10

OH Squat Forced Exhalation 1 x 10

Set	reps
1	10

Shoulder Rotation -Band Quick Release 1 x 10

Set	reps
1	10

Reverse Lunge with Multidirectional Eye Tracking 1 x 10

Set	reps
1	10

JE 7 step bjj prep

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

help mobilize spine for odd position movemenys under stressful loads

Warm-Up Blocks

Warmup Block
Circuit x 1

Rub and Scrub Rib and Cage

reps 10

Set	Reps
1	10

UMT
Type 1 Spinal Motion Forced Exhalation

reps 10

Set	Reps
1	10

LMT
Loaded Kneeling Type 2 Stretches

reps 10

Set	Reps
1	10

UMT
Wall Warding with Crossover Step/Lunge

reps 10

Set	Reps
1	10

LLT
OH Squat Forced Exhalation

reps 10

Set	Reps
1	10

LLT
Shoulder Rotation -Band Quick Release

reps 10

Set	Reps
1	10

LLT
Reverse Lunge with Multidirectional Eye Tracking

reps 10

Set	Reps
1	10

Warm-Up Blocks

Warmup Block Circuit x 1

Rub and Scrub Rib and Cage reps 10

UMT Type 1 Spinal Motion Forced Exhalation reps 10

LMT Loaded Kneeling Type 2 Stretches reps 10

UMT Wall Warding with Crossover Step/Lunge reps 10

LLT OH Squat Forced Exhalation reps 10

LLT Shoulder Rotation -Band Quick Release reps 10

LLT Reverse Lunge with Multidirectional Eye Tracking reps 10

Warmup Block
Circuit x 1

Rub and Scrub Rib and Cage

reps 10

UMT
Type 1 Spinal Motion Forced Exhalation

reps 10

LMT
Loaded Kneeling Type 2 Stretches

reps 10

UMT
Wall Warding with Crossover Step/Lunge

reps 10

LLT
OH Squat Forced Exhalation

reps 10

LLT
Shoulder Rotation -Band Quick Release

reps 10

LLT
Reverse Lunge with Multidirectional Eye Tracking

reps 10