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

SSC-Week5-WarmUp

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

Warm-Up Blocks

SSC-Week5-WarmUp
Horizontal Loading

Target: Combat and Action Sports Photographer.

UMT
SSC-RubnScrub-Foot-W-Ball
Use a tennis ball, massage ball, golf ball (any ball). In a seated position, roll the ball around with your foot. You can use a bit of pressure. It's a little foot massage and just some "self-care" of the foot. Do it with the other foot as well.
Set Time
1 10 s h:m:s

1. Fluid Dynamics.
Do on both feet.
10 sec each foot.

Rub and Scrub Ankle
Set Time
1 10 s h:m:s

1. Fluid Dynamics.
Do on both ankles.
10 sec each ankle.

Set Time
1 10 s h:m:s

1. Fluid Dynamics.
Do on both feet.
10 sec each knee.

Rub and Scrub Pelvis
Set Time
1 10 s h:m:s

1. Fluid Dynamics.
Do on both feet.
10 sec each side.

LLT
Percussive Exhalation OH Squat
Set Time
1 15 s h:m:s

2. Linear SMUR.

LAR ULT
Wall Reverse Step- Long Stride Stretch
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Time
1 10 s h:m:s

3. Linear Mobility
10 s each leg.

LMT
Band Step Type 2 Reaches
Set Time
1 15 s h:m:s

4. Multiplanar Mobility.
15 s each side.
Instead of band, you may use the TRX for better stability.

ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 5

5. ULT SMUR.

UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps
1 10

6. Excitation.
5 reps per side.

LLT LAR
Body Clapping – Groin/Stomach
Set Time
1 10 s h:m:s

7. Stimulation.

LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Time
1 10 s h:m:s

7. Stimulation.