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

No Themes Assigned

TJS (1) Strength – up, down, back, forth

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

Warmup for upper body, T-spine, hips
Horizontal Loading

Prepare the upper torso, T-spine, and hips for the workout.

Rub and Scrub Sternum/Clavicle
Set Time
1 30 seconds h:m:s
Rub and Scrub Pelvis
Set Time
1 30 seconds h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo
1 8 Controlled
UMT
Prone T-Spine Rotation
Set Reps
1 10
LMT
OH Band Ward Rotational Walk
Activation and Stabilization for Shoulder and Core
Set Reps Tempo
1 8 L/R Controlled
ULT
Horizontal Adduction Ward Quick Release
Set Reps Tempo
1 10 Fast

Workout Blocks

Up, down, back, forth
Horizontal Loading

LLT
KB Deadlift
Set Reps Load Rest
1 3 Moderate 30 seconds (h:m:s)
2 3 Moderate 30 seconds (h:m:s)
3 3 Moderate 2 minutes (h:m:s)

Bell is placed between your feet, aligned with arches. This is not a squat, it is a hinge; butt goes back toward wall. Keep your chest high; pack your shoulders;

ULT
Inchworm Crawl
Set Time Tempo Rest
1 00:00:40 h:m:s Controlled 2 minutes (h:m:s)
UMT
Overswitch
Set Time Tempo Rest
1 00:00:40 h:m:s Controlled 2 min (h:m:s)

See notes from earlier weeks

UMT
Side Crawl
Set Reps Tempo
1 10 each direction Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 5 each side
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 5 each side