Week 1
1
2
3
4
5
6
7
Day 1
4Q Mobility: Big 3
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
4Q Foot/Ankle Mobility 1
Horizontal
Calf Pumps
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Half Kneeling Dorsi Flexion
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
SL Balance Rotational Knee Driver
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
4Q Hip Mobility 1
Horizontal
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Alternating Pigeon
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
DB OH Reach with Step
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
T-Spine 4Q Mobility 1
Horizontal
Stability Ball Child’s Pose
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Prone T-Spine Rotation
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Wall MB OH Extension
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
Band Step Type 2 Reaches
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
LD – 7 Day Metabolic Program – Prep for Cycling Season added LAR Day 1

4Q Mobility: Big 3

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Light work in day to focus on mobility and prepare for workouts during the week.

Recovery Blocks

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)

4Q Hip Mobility 1
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
UMT
Alternating Pigeon
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)
LLT
DB OH Reach with Step
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)

T-Spine 4Q Mobility 1
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
UMT
Prone T-Spine Rotation
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
LLT
Wall MB OH Extension
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)
LMT
Band Step Type 2 Reaches
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)