LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 Step Warm Up (T-Spine)
Horizontal
Self-Massage: Foam Roll Lat
Set reps Tempo
1 30sec controlled
Band Overhead Band Walk
Set reps load Tempo
1 4 light controlled
2 4 light controlled
Upward Downward Dog
Set reps Tempo
1 10 controlled
World’s Greatest Stretch
Set reps Tempo
1 10 controlled
Band OH 1Arm Rotational Ward
Set reps load Tempo
1 4 light controlled
2 4 heavy controlled
Band Bow and Arrow Quick Release
Set reps load Tempo
1 4 light controlled
2 4 light controlled
Body Clapping – Rib Cage/Arm Pits
Set time Tempo
1 10sec fast

SM – 7 Step Warm Up Sample

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

Warm-Up Blocks

7 Step Warm Up (T-Spine)
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps Tempo
1 30sec Controlled
LLT
Band Overhead Band Walk
Set Reps Load Tempo
1 4 Light Controlled
2 4 Light Controlled
LAR ULT
Upward Downward Dog
Set Reps Tempo
1 10 Controlled
UMT
World’s Greatest Stretch
Set Reps Tempo
1 10 Controlled
LMT
Band OH 1Arm Rotational Ward
Set Reps Load Tempo
1 4 Light Controlled
2 4 Heavy Controlled
LMT
Band Bow and Arrow Quick Release
Set Reps Load Tempo
1 4 Light Controlled
2 4 Light Controlled
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Time Tempo
1 10sec h:m:s Fast