LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
(AW) 7 Step warm up (T-spine)
Horizontal
Rub and Scrub Sternum/Clavicle
Set time time
1 30 sec 30 sec
Child’s Pose to Cobra
Set reps intensity Tempo
1 8 4 slow
2 8 4 slow
Reverse Lunge w/ OH Reach
Set reps intensity Tempo
1 8 5 slow
2 8 5 slow
World’s Greatest Stretch
Set reps intensity Tempo
1 8 5 controlled
2 8 5 controlled
Band Overhead Band Walk
Set reps intensity Tempo
1 5 6 controlled
2 5 6 controlled
Half Kneeling Variable Medial Wall Ward
Set time time Tempo
1 30 sec 30 sec controlled
2 30 sec 30 sec controlled
Restore Childs Pose Lat Reach
Set time time Tempo
1 60 sec 60 sec slow

(AW) 7 step Warm up (sample)

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

Focusing on T-spine Range of motion, stability and strength.

If you've been sitting down to long, want to get moving or are warming up for an upper body workout this block of work is aimed at you

Warm-Up Blocks

(AW) 7 Step warm up (T-spine)
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Time Time
1 30 sec h:m:s 30 Sec h:m:s
ULT
Child’s Pose to Cobra
Set Reps Intensity Tempo
1 8 4 RPE Slow
2 8 4 RPE Slow
ULT
Reverse Lunge w/ OH Reach
Set Reps Intensity Tempo
1 8 5 RPE Slow
2 8 5 RPE Slow
UMT
World’s Greatest Stretch
Set Reps Intensity Tempo
1 8 5 RPE Controlled
2 8 5 RPE Controlled
LLT
Band Overhead Band Walk
Set Reps Intensity Tempo
1 5 6 RPE Controlled
2 5 6 RPE Controlled
UMT
Half Kneeling Variable Medial Wall Ward
Set Time Time Tempo
1 30 sec h:m:s 30 Sec h:m:s Controlled
2 30 sec h:m:s 30 Sec h:m:s Controlled
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Time Tempo
1 60 sec h:m:s 60 Sec h:m:s Slow