Set	reps	Tempo
1	12 each	controlled
2	12 each	controlled

Set	reps	Tempo
1	10 eeach	controlled
2	10 eeach	controlled

Set	time
1	30-90s each side

Set	reps	Tempo
1	10 each	controlled
2	10 each	controlled

Set	reps	Tempo
1	10 each	controlled
2	10 each	controlled

Set	reps	Tempo
1	10	controlled
2	10	controlled

Recovery Day: Stretch & Mobility (Full Body)

Work-In

Recovery Day

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Full Body Mobilization
Circuit x 1

With the stretches, I'd like you to start standing and should end on the floor. Most of the stretches focus toward the hips; loosen the muscles especially the hip flexors, quads, and adductors.

Holding the stretch for 60 seconds; moving the joint a bit as you in the various positions. Whatever side feels tight, go through the stretches a second time or stretch a second time before moving onto the other side.

LLT
Cable Pallof Press [DF]

reps 12 each

Tempo controlled

Set	Reps	Tempo
1	12 each	Controlled
2	12 each	Controlled

ULT
High Plank with Diagonal Reaches

reps 10 eeach

Tempo controlled

Set	Reps	Tempo
1	10 eeach	Controlled
2	10 eeach	Controlled

ULT
Glute Bridge – Marching, Hip Flexion

reps 12

Set	Reps
1	12
2	12

ULT
Standing Hip Flexor Stretch [DF]

time 30-90s each side

Set	Time
1	30-90s each side h:m:s

can be done against the wall

UMT
Rotational Side Lunge Catch

reps 10 each

Tempo controlled

Enhance neuromuscular control through the transverse plane in the lateral direction

Set	Reps	Tempo
1	10 each	Controlled
2	10 each	Controlled

LLT
Side Plank Hip Lift

reps 10 each

Tempo controlled

Set	Reps	Tempo
1	10 each	Controlled
2	10 each	Controlled

World’s Greatest Stretch with Reach

reps 10

Tempo controlled

I recommend reaching up with one arm in both directions while in the stretch for a spinal twist each way.

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Recovery Blocks

Full Body Mobilization Circuit x 1

LLT Cable Pallof Press [DF] reps 12 each Tempo controlled

ULT High Plank with Diagonal Reaches reps 10 eeach Tempo controlled

ULT Glute Bridge – Marching, Hip Flexion reps 12

ULT Standing Hip Flexor Stretch [DF] time 30-90s each side

UMT Rotational Side Lunge Catch reps 10 each Tempo controlled

LLT Side Plank Hip Lift reps 10 each Tempo controlled

World’s Greatest Stretch with Reach reps 10 Tempo controlled