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

TRM–Posture, Rotation, and Hip Strength #2

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.

Week 4 progressions

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.

Week 4: Removed some components, added others

UMT
Cat/Cow
Set Time
1 10 h:m:s
UMT
Beast Rock
Knees up/down
Set Time
1 :20 h:m:s

Side-to-side, with hip IR

Add 3-point t-spine rot after

LLT
Seated Row
Designate all of the details
Set Reps
1 10

On ground with orange band

ULT
1-Arm Plank Get Up to Balance
Set Time
1 :30 h:m:s

1st set one hand, 2nd set opposite hand

LAR UMT
PNF Neck stretch
Designate which plane it's being used and the position of the client
Set Reps Intensity Hold
1 3 RPE h:m:s
UMT
Stability Ball Rollout
Indicate position, points of contact, secondary movement.
Set Time
1 :30 h:m:s

Replace with Beast hand lift and beast contra hand-knee press

LMT
Kneeling plank
Loaded or unloaded? Tool? Type of kneeling?
Set Reps Hold
1 4 4s h:m:s

1/2kn

ULT
Ankle Rub + Scrub
Set Time
1 :20 ea h:m:s

Use to break up 1st and 2nd rounds

Workout Blocks

TRM: Tri-planar ankle mobility and squat
Horizontal Loading

Use after the body is already warm to coordinate lower body and bring awareness to ankles for more intense squatting later in program

Set Reps
1 4ea
2 4ea
UMT
Internal/External Ankle Reach
Set Reps
1 5ea
2 5ea
ULT
Retinaculum Pump
Set Time
1 :30 h:m:s
2 :30 h:m:s

Pump 3 plantarflexed and 3 dorsiflexed

ULT
Wall Alternating Overhead Reach
Set Reps
1 5ea
2 5ea

Add rot through non-reaching side

TM--Hip Strength and Mobility
Horizontal Loading

LLT
Band Overhead Band Walk
Set Reps
1 8ea
2 8ea

Start with lateral walk, follow with OH walk

LLT
DB – Posterior Lunge, DeadShift
Set Reps
1 10ea
UMT
Alternating Side Plank
Set Reps
1 10ea
2 10ea
UMT
Half Kneeling Type 1 Reaches
Set Reps
1 10

Horizontal Loading

ULT
Mid Back Activation: Seated Overhead hand Press
Set Reps
1 10
LMT
Corner Lunge with External Press
Set Reps
1 8ea
2 8ea

DB and OH press

ULT
Crab Handwalk
Set Reps
1 10

No traveling, on foot of bed, focus on retraction/depression/then dip

ULT
SL Alternating Bridge (Marching)
Set Reps
1 12ea
2 12ea

On foot of bed

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