Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 20
Kib - Full body mobility/ recovery week 3&4
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
KIB 28 Day Fundamental Strength to Relative Strength with Metabolic Conditioning Day 20

Kib - Full body mobility/ recovery week 3&4

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

Spend some time regaining and working on your mobility after completing the bulk of your work this week. Be mindful during these exercises and scan your body as you perform the movements. What do you feel? How does it feel? Remember to keep breathing consistent and relaxed.

Recovery Blocks

Full Body Mobility Work In - Kib Week 3&4
Circuit x 1

This full body mobility work in day focuses on multiplanar mobility to off-set and provide balance against the linear focus in your strength training and cardio movements during the week. Perform the circuit of 8 movements back to back and repeat 1-3x through as time allows.

ULT
Crouching Tiger
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
Big Toe Corkscrew SL Rotational Reach
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT LAR
T-Squat Swings
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
reps 10
Tempo controlled
T1=Threshold 1
Set Reps Tempo
1 10 Controlled
UMT
Kneeling Zig Zag G2S
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

5 reps each side

LAR ULT
Stability Ball Child’s Pose
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
Half Kneeling Type 1 Reaches
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
KB 1 Arm OH Rotational Press
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled