Recovery: LAR / GAR (Foam Roll and Mobility for Back)

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This block focuses on recovery for your back. Start with foam rolling to get the fluids in your body moving and then add in the yoga/mobility activities to help open up your back.

UMT
Foam Roll (Lats) DM
time 1 min each side
time
Tempo controlled
Set Time Time Tempo
1 1 min each side h:m:s h:m:s Controlled
UMT
Foam Roll with OH Reaches DM
time 1 min each side
time
MOBILITY - Used to foster and maintain space in body’s segments. (Place foam roller across shoulder blades. Alternate reaching up and over)
Set Time Time
1 1 min each side h:m:s h:m:s
UMT
Child’s pose w/ T Spine Rotation DM
reps 10 per side
Tempo controlled
MOBILITY - Used to foster and maintain space in the body’s segments. T Spine Mobility (rotational) Have your feet touching and knees wide apart. Sit back on your heels. Place your forearms on the ground and then your finger tips of one hand behind your head, lifting that elbow up towards the ceiling as you rotate your torso up. Inhale as the elbow comes up and exhale as you come back down.
Set Reps Tempo
1 10 per side Controlled
ULT
Cat Cow DM
reps 10
Tempo controlled
MOBILITY - Used to foster and maintain space in the body’s segments. T spine mobility (Flexion and extension) Make sure to inhale as you arch your back and exhale as you round your back, pushing the floor away from you with your palms.
Set Reps Tempo
1 10 Controlled
ULT
Child’s Pose with Shift DM
reps 10
Tempo controlled
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions.
Set Reps Tempo
1 10 Controlled
Upward Salute to Standing Forward Fold DM
reps 3
Tempo controlled
Set Reps Tempo
1 3 Controlled