Duration
376 min
Movements
6
Sets
20
Volume
5,145 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
weight
40 lbs
reps
6
weight
40 lbs
reps
6
weight
40 lbs
reps
6
weight
40 lbs
reps
6
Welsh Lunge
weight
90 lbs
reps
6
weight
90 lbs
reps
6
weight
90 lbs
reps
6
weight
90 lbs
reps
6
C — 3 rounds
High to Low Cable Rotation
weight
32.5 lbs
reps
10
weight
32.5 lbs
reps
10
weight
32.5 lbs
reps
10
Suitcase carry
weight
17.5 lbs
reps
20
weight
17.5 lbs
reps
20
weight
17.5 lbs
reps
20
Other sessions in this sequence
Transverse Velocity & Sling Power
Week 1 · Day 1
Reactive Decoupling & Transverse Yielding
Week 1 · Day 2
Kinetic Articulation (Mobility)
Week 1 · Day 3
Unilateral Anchor & Extreme Decoupling
Week 1 · Day 4
Transverse Velocity & Sling Power
Week 1 · Day 5
Structural Decoupling
Week 1 · Day 6
Reactive Decoupling & Transverse Yielding
Week 1 · Day 7
Unilateral Anchor & Extreme Decoupling
Week 1 · Day 8
Transverse Velocity & Sling Power
Week 1 · Day 9
Structural Decoupling
Week 1 · Day 10
Created by
Timothy
@timoyd