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

TRM–Posture, Rotation, and Hip Strength

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

Corrective toward scoliosis through focus on hips, t-spine, contralateral integrated work.

Warm-Up Blocks

TRM: T-Spine and hip mobility 7-step Warm-up
Horizontal Loading

High-level mobility except for ankles. Focused on preparing hips and t-spine for integrated movement.

Rub and Scrub Pelvis
Set Reps
1 10
UMT
Cat/Cow
Set Time
1 10 h:m:s
UMT
Beast Rock
Knees up/down
Set Reps
1 10

Side-to-side, with IR

LLT
Seated Row
Designate all of the details
Set Reps
1 10
ULT
1-Arm Plank Get Up to Balance
Set Reps
1 10
LAR UMT
PNF Neck stretch
Designate which plane it's being used and the position of the client
Set Reps Intensity Hold
1 10 RPE h:m:s
UMT
Stability Ball Rollout
Indicate position, points of contact, secondary movement.
Set Reps
1 10

Tall kneeling
Single arm w/contra rotation

ULT
TRM–Chest Expansion
In pilates stance, ground the heels to connect ground to deep core. Shift the bodyweight from rear foot to forefoot only moving through the ankle. Feel deep abs and post chain activate, press palms back retracting shoulder blades and opening collar bones.
Set Reps Time
1 10 h:m:s

Standing
Let breath determine tempo

LMT
Kneeling plank
Loaded or unloaded? Tool? Type of kneeling?
Set Reps Hold
1 10 h:m:s

1/2kn

UMT
Wall Thoracic Thread the Needle
Set Reps
1 10
UMT
Rotational Z Get Up
Set Reps
1 10

Horizontal Loading

GAR UMT
180 Sitting Turns
Set Reps
1 10
ULT
Ankle Rub + Scrub
Set Reps
1 10
UMT
Internal/External Ankle Reach
Set Reps
1 10
ULT
Wall Alternating Overhead Reach
Set Reps
1 10

Workout Blocks

TM--Hip Strength and Mobility
Horizontal Loading

UMT
Rotational Squat
Set Reps
1 10
LLT
DB – Posterior Lunge, DeadShift
Set Reps
1 10
UMT
Alternating Side Plank
Set Reps
1 10
UMT
Half Kneeling Type 1 Reaches
Set Reps
1 10

Horizontal Loading

ULT
Mid Back Activation: Seated Overhead hand Press
Set Reps
1 10
ULT
Crab Handwalk
Set Reps
1 10
LMT
Corner Lunge with External Press
Set Reps
1 10
ULT
SL Alternating Bridge (Marching)
Set Reps
1 10

Cool Down Blocks

TRM--UB Cool Down
Horizontal Loading

UMT
Half Kneeling Type 1 Reaches
Set Reps
1 10
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10

Long exhales

UMT
Foam Roll Overhead Reaches
Set Time
1 10 h:m:s
GAR UMT
Brettzel 2.0
Top leg back, 90/90 @ knees Internally rotate top hip Neck rolls
Set Reps
1 10