LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm-up/Activation for strength training upper body
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 30sec each side
DB Scaption
Set reps weight_lbs
1 10 10
Shoulder Rotation -Band Quick Release
Set reps
1 6 each side
Stationary Grip Switching
Set time
1 30sec
Workout Blocks
Dynamic Upper Body 2
Horizontal
Kettlebell Halo
Set reps weight_percent Tempo Rest
1 10-12 60% controlled 60s
2 10-12 70% controlled 60s
3 10-12 75% controlled 60s
4 10-12 75% controlled 60s
Turkish Get Up
Set reps load Tempo Rest
1 6/side moderate controlled 1-2min
2 6/side moderate controlled 1-2min
3 6/side moderate controlled 1-2min
4 6/side moderate controlled 1-2min
5 6/side moderate controlled 1-2min
Rotational Cable Row
Set reps weight_percent Tempo Rest
1 10/side 60% controlled 1-2min
2 10/side 60% controlled 1-2min
3 10/side 65% controlled 1-2min
4 10/side 65% controlled 1-2min
Standing Bicep Curl to OH Press
Set reps weight_percent Tempo Rest
1 10-12 70% controlled 1-2min
2 10-12 70% controlled 1-2min
3 10-12 70% controlled 1-2min
4 10-12 70% controlled 1-2min
Cool Down Blocks
Upper Body Push/Pull Cool-Down
Horizontal
Foam Roll Chest
Set time Tempo
1 1min. each side controlled
90/90 1-arm Chest Stretch
Set time Tempo
1 1min. each side controlled
T Spine Mobility Thread The Needle Reach
Set time Tempo
1 1min. each side controlled
Supine 90/90 Recovery Position
Set time Tempo
1 5-10mins. controlled

Dynamic Upper Body (2/4)

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

Warm-Up Blocks

Warm-up/Activation for strength training upper body
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Time
1 30sec each side h:m:s
LLT
DB Scaption
Set Reps Weight
1 10 10 lbs
LLT
Shoulder Rotation -Band Quick Release
Set Reps
1 6 each side
LLT
Stationary Grip Switching
Set Time
1 30sec h:m:s

Workout Blocks

Dynamic Upper Body 2
Horizontal Loading

LLT
Kettlebell Halo
Set Reps Weight Tempo Rest
1 10-12 60% % Controlled 60s (h:m:s)
2 10-12 70% % Controlled 60s (h:m:s)
3 10-12 75% % Controlled 60s (h:m:s)
4 10-12 75% % Controlled 60s (h:m:s)
LMT
Turkish Get Up
Set Reps Load Tempo Rest
1 6/side Moderate Controlled 1-2min (h:m:s)
2 6/side Moderate Controlled 1-2min (h:m:s)
3 6/side Moderate Controlled 1-2min (h:m:s)
4 6/side Moderate Controlled 1-2min (h:m:s)
5 6/side Moderate Controlled 1-2min (h:m:s)
LMT
Rotational Cable Row
Set Reps Weight Tempo Rest
1 10/side 60% % Controlled 1-2min (h:m:s)
2 10/side 60% % Controlled 1-2min (h:m:s)
3 10/side 65% % Controlled 1-2min (h:m:s)
4 10/side 65% % Controlled 1-2min (h:m:s)
Standing Bicep Curl to OH Press
Set Reps Weight Tempo Rest
1 10-12 70% % Controlled 1-2min (h:m:s)
2 10-12 70% % Controlled 1-2min (h:m:s)
3 10-12 70% % Controlled 1-2min (h:m:s)
4 10-12 70% % Controlled 1-2min (h:m:s)

Cool Down Blocks

Upper Body Push/Pull Cool-Down
Horizontal Loading

Foam Roll Chest
Set Time Tempo
1 1min. each side h:m:s Controlled
90/90 1-arm Chest Stretch
Set Time Tempo
1 1min. each side h:m:s Controlled
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Time Tempo
1 1min. each side h:m:s Controlled
ULT
Supine 90/90 Recovery Position
Lie on your back with feet elevated on box or bench. Hips and knees at 90 degrees. Take deep inhales through your nose, and push air out through your mouth.
Set Time Tempo
1 5-10mins. h:m:s Controlled