Week 1
1
2
3
4
5
6
7
Day 3
MOVE 3D Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
MOVE 3D Hip Recovery
Horizontal
MOVE 1/2 Kn 3d Hip Drive
Set reps Hold
1 5 per pattern, per leg 1-2 sec.
MOVE 1/2 Kn. Posterior Hip Drive
Set reps Hold
1 5 per pattern, per leg 1-2 sec.
MOVE 1/2 Kn Crossover Hip Drive
Set reps Hold
1 5 per pattern, per leg 1-2 sec.
MOVE 1/2 Kn Open Hip Drive
Set reps Hold
1 5 per pattern, per leg 1-2 sec.
MOVE 3D T-Spine Recovery
Horizontal
MOVE 1/2 Kn 45 Step w/T1 Motion
Set reps Hold
1 8 ea side 1-2 sec.
2 8 ea side 1-2 sec.
MOVE Bench Thoracic Extension
Set reps Hold
1 3 10 sec.
2 3 10 sec.
MOVE 3D Ankle/Calf
Horizontal
MOVE, Bench 3D Calf Stretch
Set reps Hold
1 5 per position 10 sec.
2 5 per position 10 sec.
MOVE Intermediate to Advanced, Dance Athlete Metabolic Program Day 3

MOVE 3D Recovery Session

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

The objective of this day is to provide various stretches to promote recovery to the big 3 rocks:

1. Hips
2. T-Spine
3. Ankle

Recovery Blocks

MOVE 3D Hip Recovery
Horizontal Loading

Each drill will consist of driving the hips in 3 different patterns. On each stretch the goal is to drive the hips into the specific position, feel tension, hold for 1-2 seconds, breath and reset.

LAR UMT
MOVE 1/2 Kn 3d Hip Drive
To complete the entire exercise drive the hips in all 3 motions: 1. Forward 2. Lateral Tilt 3. Rotation Drive into position and hold for 1-3 seconds before resetting.
Set Reps Hold
1 5 per pattern, per leg 1-2 sec. h:m:s
LAR UMT
MOVE 1/2 Kn. Posterior Hip Drive
Drive the hips in all 3 directions to complete the exercise. Load the hip, hold for 1-3 seconds, breath and then unload to reset.
Set Reps Hold
1 5 per pattern, per leg 1-2 sec. h:m:s
LAR UMT
MOVE 1/2 Kn Crossover Hip Drive
Perform all 3 hip drives to complete the stretch. Drive into position. Hold for 1-3 seconds. Breath and unload the movement to reset.
Set Reps Hold
1 5 per pattern, per leg 1-2 sec. h:m:s
UMT
MOVE 1/2 Kn Open Hip Drive
Drive the hips: 1. Forward with trunk facing the lead leg. 2. Forward with trunk leaning opposite lead leg. 3. Hold the hips forward and drive front to back. 4. Hold the hips forward and rotate the hips.
Set Reps Hold
1 5 per pattern, per leg 1-2 sec. h:m:s

MOVE 3D T-Spine Recovery
Horizontal Loading

The drills are to promote motion through the Upper Mid Back. Breath through each stretch.

UMT
MOVE 1/2 Kn 45 Step w/T1 Motion
From a 1/2 Kn. position drive the lead foot to a 45 degree angle and shift the hips. Hold that position. Drive the hand opposite the lead leg into rotation. Drive the same side hand over the top, flexing the trunk in the opposite direction. This creates a T1 motion at the spine.
Set Reps Hold
1 8 ea side 1-2 sec. h:m:s
2 8 ea side 1-2 sec. h:m:s
UMT
MOVE Bench Thoracic Extension
Push your hand into the bench with light pressure. As you push your hips back, pull in on the rib cage, don't let the ribs flare toward the ground. Let your upper body fall slightly to the ground on the opposite hand and turn the head.
Set Reps Hold
1 3 10 sec. h:m:s
2 3 10 sec. h:m:s

MOVE 3D Ankle/Calf
Horizontal Loading

Drive the opposite foot to your end range position. There should be a nice degree of tension but not too intense. Breath. Reset.

UMT
MOVE, Bench 3D Calf Stretch
Hold onto a bench or an elevated, stable surface. Step back into a push-up position. Keep 1 foot down and try to maintain heel contact with the ground. Drive the opposite foot: 1. Forward 2. Lateral 3. Rotate Hold for 1-2 seconds, unload and repeat.
Set Reps Hold
1 5 per position 10 sec. h:m:s
2 5 per position 10 sec. h:m:s