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

No Themes Assigned

Warm-Up Blocks
Warmup Block
Horizontal
Rub and Scrub Sternum/Clavicle
Set reps
1 10
7-Step Warm-Up Thoracic Spine
Horizontal
Self-Massage: T-Spine
Set time time Hold
1 2 Min
Type 2 Spinal Motion Forced Exhalation
Set reps
1 6
Upward Downward Dog
Set reps Tempo
1 10 controlled
Side Lying 90-90
Set reps Hold
1 10 :05 each
Type 1 Spinal Motion Forced Exhalation
Set reps
1 5
Type 1 Spinal Motion Percussive Exhalation
Set reps 0 Hold
1 5
Head Preposition, Lunge
Set reps
1 5
Workout Blocks
Working Block
Horizontal
AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3
DB Bench Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Push Up to Rotation
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
3 5 controlled 10s
KB 1 Arm OH Rotational Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Push Up
Set reps Tempo Rest
1 10-20 controlled 2min
2 10-20 controlled 2min
3 10-20 controlled 2min
AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3
Neutral Grip Pull Up
Set reps Tempo Rest
1 3-10 controlled 10s
2 3-10 controlled 10s
3 3-10 controlled 10s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
3 10 moderate controlled 10s
DB Lawnmower Row
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 8-10 controlled 2min
2 8-10 controlled 2min
3 8-10 controlled 2min
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set reps
1 10
90-90 Supine Pose
Set reps
1 10

(JR) 7 Step Warm up T-Spine and Upper Body Giant Sets

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Reps
1 10

7-Step Warm-Up Thoracic Spine
Horizontal Loading

7- Step Up Warm For people that sit at a Desk, or clients that would like to move better through the thoracic spine. Golfers.

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Time Hold
1 2 Min h:m:s h:m:s h:m:s
LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps
1 6
LAR ULT
Upward Downward Dog
Set Reps Tempo
1 10 Controlled
UMT
Side Lying 90-90
Set Reps Hold
1 10 :05 each h:m:s
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 5
UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps Hold
1 5 h:m:s
GAR ULT
Head Preposition, Lunge
Set Reps
1 5

Workout Blocks

Working Block
Horizontal Loading

AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last within the Giant Set.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Push Up to Rotation
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
3 5 Controlled 10s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LMT
KB 1 Arm OH Rotational Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
ULT
Push Up
reps 10-20
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10-20 Controlled 2min (h:m:s)
2 10-20 Controlled 2min (h:m:s)
3 10-20 Controlled 2min (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

ULT
Neutral Grip Pull Up
reps 3-10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 3-10 Controlled 10s (h:m:s)
2 3-10 Controlled 10s (h:m:s)
3 3-10 Controlled 10s (h:m:s)

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

LLT
Lat Pulldown Wide Grip
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
3 10 Moderate Controlled 10s (h:m:s)
LMT
DB Lawnmower Row
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)
3 8-10 Controlled 2min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 10
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 10