Duration
6 min
Movements
6
Sets
22
Volume
1,735 lbs
7 people completed this session
Part of a sequence
Transverse Architecture Protocol · Week 1, Day 1
Movements
A — 4 rounds
Single Arm Eccentric Rows
reps
5
reps
5
reps
5
reps
5
Coiling Landmine Press
weight
50 lbs
reps
4
weight
50 lbs
reps
4
weight
50 lbs
reps
4
weight
50 lbs
reps
4
B — 4 rounds
Split Squat Switch Band Pulls
weight
7.5 lbs
reps
6
weight
7.5 lbs
reps
6
weight
7.5 lbs
reps
6
A — 4 rounds
lateral med ball slam
weight
50 lbs
reps
4
weight
50 lbs
reps
4
weight
50 lbs
reps
4
weight
50 lbs
reps
4
Reactive Hip Rotations
reps
5
reps
5
reps
5
reps
5
B — 4 rounds
Hanging Core Rotations
reps
8
reps
8
reps
8
Other sessions in this sequence
Transverse Velocity & Sling Power
Week 1 · Day 1
Structural Decoupling
Week 1 · Day 2
Reactive Decoupling & Transverse Yielding
Week 1 · Day 3
Kinetic Articulation (Mobility)
Week 1 · Day 4
Unilateral Anchor & Extreme Decoupling
Week 1 · Day 5
Transverse Velocity & Sling Power
Week 1 · Day 6
Structural Decoupling
Week 1 · Day 7
Reactive Decoupling & Transverse Yielding
Week 1 · Day 8
Unilateral Anchor & Extreme Decoupling
Week 1 · Day 9
Transverse Velocity & Sling Power
Week 1 · Day 10
Created by
Rachelle Stoll
@rstoll09