Duration
40 min
Movements
6
Sets
22
Volume
1,290 lbs
8 people completed this session
Part of a sequence
Transverse Architecture Protocol · Week 1, Day 1
Movements
A — 4 rounds
GHD Posterior Oblique Sling Row
weight
5 lbs
reps
6
weight
5 lbs
reps
6
weight
5 lbs
reps
6
weight
5 lbs
reps
6
Rotational 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
Half-Kneeling Single Arm Row
weight
7.5 lbs
reps
8
weight
7.5 lbs
reps
8
weight
7.5 lbs
reps
8
A — 4 rounds
Med Ball Rotational Throw
weight
2.5 lbs
reps
4
weight
2.5 lbs
reps
4
weight
2.5 lbs
reps
4
weight
2.5 lbs
reps
4
Split Squat Rotational Medball Slam
reps
4
reps
4
reps
4
reps
4
B — 4 rounds
Pallof press
weight
5 lbs
reps
10
weight
5 lbs
reps
10
weight
5 lbs
reps
10
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