Week 1
1
2
3
4
5
6
7
Day 2
[NL] Ankle and Hip 7-Step Prep for Recovery
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
[NL] Ankle/Foot 7-Step Prep for Recovery
Circuit x 2
Rub and Scrub Plantar Fascia
Set time
1 20-30 s
2 20-30 s
Big Toe Corkscrew SL Anterior Reach
Set reps Tempo
1 5 controlled
2 5 controlled
Ankle Squash with Lateral breathing RP
Set time
1 30 - 60 s
2 30 - 60 s
Forefoot Mobility
Set reps Tempo
1 10 controlled
2 10 controlled
Big Toe Corkscrew Monster Band Spiral Squat
Set reps load Tempo
1 5 moderate controlled
2 5 moderate controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 moderate fast
2 5 moderate fast
Eye Tracking Reverse Lunge
Set reps Tempo
1 5 controlled
2 5 controlled
[NL] Hip 7-Step Prep for Recovery
Circuit x 2
[NL] Foam Roll – Rub and Scrub – Pelvis
Set time
1 5-10 s per area
2 5-10 s per area
Prisoner Runner’s Hinge
Set reps Tempo
1 5 controlled
2 5 controlled
Supine Slide Hip Decouple
Set reps
1 10
2 10
Alternating Pigeon
Set reps Tempo
1 10 controlled
2 10 controlled
Prisoner Runner’s Medial Hinge
Set reps Tempo
1 5 controlled
2 5 controlled
Open Chain Hip Internal Rotation Quick Release
Set reps Tempo
1 5 fast
2 5 fast
Head Preposition, Lunge
Set reps Tempo
1 5 controlled
2 5 controlled
[NL] Bodyweight Strength & Metabolic Flexibility – SISS, SIIT, HIIT, LAR, & LPR Day 2

[NL] Ankle and Hip 7-Step Prep for Recovery

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

Incorporating fluid dynamics, small motor unit recruitment, activation, and stimulation techniques for the ankle and hips to improve function, motion, and working capacity.

Recovery Blocks

[NL] Ankle/Foot 7-Step Prep for Recovery
Circuit x 2

Any dysfunction in the ankle and foot can ultimately lead to problems in the knee, hip, low back, or even the shoulder! This 7-step protocol will help encourage blood flow, mobility, and activation to encourage proper joint mechanics and movement capacity.

Rub and Scrub Plantar Fascia
time 20-30 s
Set Time
1 20-30 s h:m:s
2 20-30 s h:m:s
ULT
Big Toe Corkscrew SL Anterior Reach
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Ankle Squash with Lateral breathing RP
time 30 - 60 s
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 30 - 60 s h:m:s
2 30 - 60 s h:m:s
UMT
Forefoot Mobility
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps 5
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 Moderate Controlled
2 5 Moderate Controlled
LLT
Mini Band Lateral Ward Quick Release
reps 5
load moderate
Tempo fast
Set Reps Load Tempo
1 5 Moderate Fast
2 5 Moderate Fast
ULT
Eye Tracking Reverse Lunge
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled

[NL] Hip 7-Step Prep for Recovery
Circuit x 2

The goal is to improve hip motion and mobility while also improving circulation and helping to reduce soreness surrounding the hip.

ULT
[NL] Foam Roll – Rub and Scrub – Pelvis
time 5-10 s per area
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviours. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
Set Time
1 5-10 s per area h:m:s
2 5-10 s per area h:m:s
ULT
Prisoner Runner’s Hinge
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Supine Slide Hip Decouple
reps 10
Set Reps
1 10
2 10
UMT
Alternating Pigeon
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prisoner Runner’s Medial Hinge
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Open Chain Hip Internal Rotation Quick Release
reps 5
Tempo fast
Set Reps Tempo
1 5 Fast
2 5 Fast
GAR ULT
Head Preposition, Lunge
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled