LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 30 sec/side
Rub and Scrub Sternum/Clavicle
Set time
1 20 sec/side
Elevated Prone Squat to Mini Cobra
Set reps 0 Tempo
1 5 slow
2 5 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 light slow
2 10 light controlled
Half Kneeling Type 1 Reaches
Set reps load Tempo
1 10 light controlled
Band OH 1Arm Rotational Ward
Set reps Tempo
1 10/side controlled
Type 2 Spinal Motion Percussive Exhalation
Set reps
1 5/side
ViPR PRO Zig Zag Eye Tracking
Set reps load Tempo
1 10/side light controlled

AEC 7-Step Warm Up Sample

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

Warm Up used by myself to prepare for strength & metabolic session involving one arm kettlebell military presses, pullups, and kettlebell snatches. High demand for overhead mobility & stability of thoracic spine & shoulder region.

Warm-Up Blocks

Warmup Block
Horizontal Loading

7-Step Warm-Up for Thoracic Spine & Shoulder Joint, emphasizing overhead mobility. Also targeting sagittal hip mobility to prepare for kettlebell snatches.

ULT
Self-Massage: Foam Roll Lat
Set Time
1 30 sec/side h:m:s
Rub and Scrub Sternum/Clavicle
Set Time
1 20 sec/side h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps Tempo
1 5 Slow
2 5 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Light Slow
2 10 Light Controlled
UMT
Half Kneeling Type 1 Reaches
Set Reps Load Tempo
1 10 Light Controlled

Optional Load with light ViPR in offset grip

LMT
Band OH 1Arm Rotational Ward
Set Reps Tempo
1 10/side Controlled
LMT
Type 2 Spinal Motion Percussive Exhalation
Set Reps
1 5/side
LMT
ViPR PRO Zig Zag Eye Tracking
Set Reps Load Tempo
1 10/side Light Controlled