LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 step warm up T Spine

Self-Massage: Foam Roll Lat 1 x 10

Set	reps
1	10

OH Squat Forced Exhalation 2 x 5

Set	reps	Tempo
1	5	slow
2	5	slow

Wall KB Over Head Extension 2 x 10

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

1.5 KB Halos 2 x 10

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Elevated Underswitch 2 x 10

Set	reps	0	Tempo
1	10		controlled
2	10		controlled

Bow and Arrow w/ Quick Release 2 x 5

Set	reps	Tempo
1	5	fast
2	5	fast

Diagonal Lift Eye Tracking 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

CM 7 step warm up sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Thoracic extension and OH pressing preparation.

Warm-Up Blocks

7 step warm up T Spine
Horizontal Loading

Thoracic extension and multiplanar mobility

ULT
Self-Massage: Foam Roll Lat

Set	Reps
1	10

LLT
OH Squat Forced Exhalation

Set	Reps	Tempo
1	5	Slow
2	5	Slow

LLT
Wall KB Over Head Extension

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

LMT
1.5 KB Halos

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

UMT
Elevated Underswitch

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LLT
Bow and Arrow w/ Quick Release

Set	Reps	Tempo
1	5	Fast
2	5	Fast

LMT
Diagonal Lift Eye Tracking

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled