Movements
6
Sets
20
4 people completed this session
Part of a sequence
Transverse Architecture Protocol · Week 1, Day 2
Movements
C — 3 rounds
suitcase carry
intensity
30%
reps
20
intensity
30%
reps
20
intensity
30%
reps
20
3x20yds/side @ 30% BW
A — 3 rounds
Deep Squat T-Spine Openers
intensity
75%
reps
8
intensity
75%
reps
8
intensity
75%
reps
8
3x8/side @ BW
C — 3 rounds
High to Low Cable Rotation
intensity
65%
reps
10
intensity
65%
reps
10
intensity
65%
reps
10
3x10/side @ 65%
A — 3 rounds
Aligned Hip Airplanes
intensity
75%
reps
8
intensity
75%
reps
8
intensity
75%
reps
8
3x8/leg @ BW
B — 4 rounds
Welsh Lunge
intensity
65%
reps
6
intensity
65%
reps
6
intensity
65%
reps
6
intensity
65%
reps
6
4x6/leg @ 65%
Lateral Slider Lunges
intensity
65%
reps
6
intensity
65%
reps
6
intensity
65%
reps
6
intensity
65%
reps
6
4x6/leg @ 65%
Other sessions in this sequence
Transverse Velocity & Sling Power
Week 1 · Day 1
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 2 · Day 1
Reactive Decoupling & Transverse Yielding
Week 2 · Day 3
Kinetic Articulation (Mobility)
Week 2 · Day 4
Unilateral Anchor & Extreme Decoupling
Week 2 · Day 5
Transverse Velocity & Sling Power
Week 3 · Day 1
Reactive Decoupling & Transverse Yielding
Week 3 · Day 3
Created by
cameron goodson
@cameron