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

Cardio: Rec Swim

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

Warm-Up Blocks

ML: Shoulder/T-Spine Warm-up
Horizontal Loading

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 00:01:00 h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 00:01:00 h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Reps Hold
1 10 3s h:m:s
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 8 Total
LLT
DB Scaption
Set Reps Load Tempo
1 10 Light Controlled
LMT
Band Bow and Arrow Quick Release
Set Reps
1 5
Rub and Scrub Sternum/Clavicle
Set Time
1 00:00:45 h:m:s

Workout Blocks

Working Block
Horizontal Loading

Pool: Gentle Swim
Set Time
1 30-45mins h:m:s

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
Set Time
1 15-20mins h:m:s