Week 1
1
2
3
4
5
Day 3
AHHPS 4Q T-Spine Mobility
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q T-Spine Mobility
Circuit x 2
Prone Sway Back Rocks
Set reps Tempo
1 10 controlled
2 10 controlled
Lying Extension with Lateral Flexion
Set reps Hold
1 5 10s
2 5 10s
Side Lying 90-90
Set reps Tempo
1 5 controlled
2 5 controlled
Prone T-Spine Rotation
Set reps Tempo
1 5 controlled
2 5 controlled
Wall Warding with Crossover Step/Lunge
Set reps Tempo
1 10 controlled
2 10 controlled
Loaded Kneeling Type 2 Stretches
Set reps load Hold
1 5 light 5s
2 5 light 5s
DB Split 1 Arm Swing
Set reps
1 10
2 10
ViPR PRO Step w/ Type 1 Shift
Set reps load Tempo
1 10 light controlled
2 10 light controlled
AHHPS-L1 – Week 03 – Mobility Day 3

AHHPS 4Q T-Spine Mobility

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

Recovery Blocks

AHHPS 4Q T-Spine Mobility
Circuit x 2

ULT
Prone Sway Back Rocks
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled

Important to maintain a Sway Back posture ie back should NOT flatten out as you rock back and forth

UMT
Lying Extension with Lateral Flexion
reps 5
Hold 10s
Set Reps Hold
1 5 10s h:m:s
2 5 10s h:m:s

Hold each rep for 1 long breath

UMT
Side Lying 90-90
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Prone T-Spine Rotation
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Wall Warding with Crossover Step/Lunge
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Loaded Kneeling Type 2 Stretches
reps 5
load light
Hold 5s
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
LLT
DB Split 1 Arm Swing
reps 10
Set Reps
1 10
2 10
LMT
ViPR PRO Step w/ Type 1 Shift
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

Make sure to rotate towards the wall. A body bar can be substituted but shame on you for not having a ViPR PRO :)