Duration
121 min
Movements
6
Sets
20
Volume
675 lbs
5 people completed this session
Part of a sequence
Transverse Architecture Protocol · Week 1, Day 1
Movements
A — 3 rounds
Aligned Hip Airplanes
reps
8
reps
8
reps
8
Deep Squat T-Spine Openers
reps
8
reps
8
reps
8
B — 4 rounds
Lateral Slider Lunges
reps
6
reps
6
reps
6
reps
6
Welsh Lunge
reps
6
reps
6
reps
6
reps
6
C — 3 rounds
High to Low Cable Rotation
weight
7.5 lbs
reps
10
weight
7.5 lbs
reps
10
weight
7.5 lbs
reps
10
Suitcase carry
weight
7.5 lbs
reps
20
weight
7.5 lbs
reps
20
weight
7.5 lbs
reps
20
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