Duration
50 min
Movements
6
Sets
20
Volume
1,890 lbs
5 people completed this session
Part of a sequence
Transverse Architecture Protocol · Week 1, Day 1
Movements
A — 3 rounds
Aligned Hip Airplanes
weight
15 lbs
reps
8
weight
15 lbs
reps
8
weight
15 lbs
reps
8
Deep Squat T-Spine Openers
reps
8
reps
8
reps
8
B — 4 rounds
Lateral Slider Lunges
weight
7.5 lbs
reps
6
weight
7.5 lbs
reps
6
weight
7.5 lbs
reps
6
weight
7.5 lbs
reps
6
Welsh Lunge
weight
20 lbs
reps
6
weight
20 lbs
reps
6
weight
20 lbs
reps
6
weight
20 lbs
reps
6
C — 3 rounds
High To Low Cable Rotation
weight
17 lbs
reps
10
weight
20 lbs
reps
10
weight
20 lbs
reps
10
Suitcase Carry
time
1:47
time
2:12
time
2:13
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
Anabella Lobo León
@wolflion