Cycle (x1)
1
2
3
4
5
6
7
Day 2
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
1 10 light controlled
2 10 light controlled
Half Kneeling Dorsi Flexion
Set reps Tempo
1 10 controlled
2 10 controlled
SL Balance Rotational Knee Driver
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps load Tempo
1 10 light controlled
2 10 light controlled
4Q Hip Mobility 1
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
2 10 controlled
Alternating Pigeon
Set reps Tempo
1 10 controlled
2 10 controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo
1 10 light controlled
2 10 light controlled
DB OH Reach with Step
Set reps load Tempo
1 10 light controlled
2 10 light controlled
T-Spine 4Q Mobility 1
Horizontal
Stability Ball Child’s Pose
Set reps Tempo
1 10 controlled
2 10 controlled
Prone T-Spine Rotation
Set reps Tempo
1 10 controlled
2 10 controlled
Wall MB OH Extension
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Band Step Type 2 Reaches
Set reps load Tempo
1 10 light controlled
2 10 light controlled
AHHPS-L1 – Week 05 – Muscle Strength Day 2

4Q Mobility: Big 3

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

For today's Recovery Day, we'll focus on Mobilizing the Big 3. Benefits include improving joint mobilization, improving circulation and reducing inflammation so you're ready to tackle tomorrow's session!

Recovery Blocks

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo
1 10 Controlled
2 10 Controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

4Q Hip Mobility 1
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Alternating Pigeon
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LLT
DB OH Reach with Step
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

T-Spine 4Q Mobility 1
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone T-Spine Rotation
Set Reps Tempo
1 10 Controlled
2 10 Controlled
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)
LMT
Band Step Type 2 Reaches
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled