Set	time
1	5 min

Set	reps	Rest
1	10	30 sec
2	10	30 sec
3	10	30 sec
4	10	30 sec

Set	reps	Rest
1	10	30 sec
2	10	30 sec
3	10	30 sec
4	10	30 sec

Set	reps	Rest
1	10	60 sec
2	10	60 sec
3	10	60 sec
4	10	60 sec

Set	reps	Rest
1	10	30 sec
2	10	30 sec
3	10	30 sec
4	10	30 sec

Set	reps	Rest
1	10	60 sec
2	10	60 sec
3	10	60 sec
4	10	60 sec

Set	reps	Rest
1	10	60 sec
2	10	60 sec
3	10	60 sec
4	10	60 sec

Set	time
1	30-60 sec

Session – Core + Chest Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Chest / shoulder warm-up
Horizontal Loading

Pulse gun arms, chest, shoulders, abs

LPR
Activation – Pulsing Gun

Set	Time
1	5 min h:m:s

ULT
Activation – Child’s Pose to Cobra

Set	Reps
1	10

ULT
Power – Mountain Climbers

An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.

Set	Reps
1	10

ULT
Prayer Stretch – Foam Roller

Set	Reps
1	10

ULT
Thoracic Spine Foam Roll

Set	Time
1	30 sec h:m:s

ULT
Foam Roller Thoracic Extensions

Let your spine bend over the foam roller keeping your core slightly engaged so you don't arch your lower back. This should increase extension between shoulder blades.

Set	Reps
1	30 sec

Workout Blocks

Chest / Abs Workout
Horizontal Loading

ULT
Dead Bug

Set	Reps	Rest
1	10	30 sec (h:m:s)
2	10	30 sec (h:m:s)
3	10	30 sec (h:m:s)
4	10	30 sec (h:m:s)

LMT
Push-Up Windmill

Set	Reps	Rest
1	10	30 sec (h:m:s)
2	10	30 sec (h:m:s)
3	10	30 sec (h:m:s)
4	10	30 sec (h:m:s)

LLT
Bench Press – Single Arm, Dumbbell

Set	Reps	Rest
1	10	60 sec (h:m:s)
2	10	60 sec (h:m:s)
3	10	60 sec (h:m:s)
4	10	60 sec (h:m:s)

ULT
Strength – Bar Bodyweight Dips

Set	Reps	Rest
1	10	30 sec (h:m:s)
2	10	30 sec (h:m:s)
3	10	30 sec (h:m:s)
4	10	30 sec (h:m:s)

ULT
Supine Leg Raises

Set	Reps	Rest
1	10	60 sec (h:m:s)
2	10	60 sec (h:m:s)
3	10	60 sec (h:m:s)
4	10	60 sec (h:m:s)

LMT
DB Staggered Unilateral OH Press with Rotation

Set	Reps	Rest
1	10	60 sec (h:m:s)
2	10	60 sec (h:m:s)
3	10	60 sec (h:m:s)
4	10	60 sec (h:m:s)

Cool Down Blocks

Horizontal Loading

ULT
TRX Chest Stretch [MC]

Set	Time
1	30-60 sec h:m:s

ULT
Chest Stretch Opener with Foam Roller

The video discusses it being useful for moms postpartum but! It is extremely useful for office workers.

Set	Reps
1	10

Warm-Up Blocks

Chest / shoulder warm-up Horizontal Loading

LPR Activation – Pulsing Gun

ULT Activation – Child’s Pose to Cobra

ULT Power – Mountain Climbers

ULT Prayer Stretch – Foam Roller

ULT Thoracic Spine Foam Roll

ULT Foam Roller Thoracic Extensions

Workout Blocks

Chest / Abs Workout Horizontal Loading

ULT Dead Bug

LMT Push-Up Windmill

LLT Bench Press – Single Arm, Dumbbell

ULT Strength – Bar Bodyweight Dips

ULT Supine Leg Raises

LMT DB Staggered Unilateral OH Press with Rotation