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

Whole body mobility – Back-Shoulder-Hip-Wrist focus

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

In this mobility session you will be performing each exercise twice.
- On the first round you will be doing repeating the exercise for 60s
- On the second round you will be holding on the top of the movement for 90-120s

If short on time, you can do only one round and alternate between the different options above

Make sure to use a timer as the times are very important for improvement.

Recovery Blocks

Self massage
Horizontal Loading

LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Reps
1 60-120s
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Reps
1 60-120s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 60-120s h:m:s

Spine and shoulder
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ULT
Wall Back & Shoulder Flexion
Set Time
1 60s h:m:s
2 90-120s h:m:s
ULT
Sunrise Get Up
Set Time
1 60s h:m:s
2 90-120s h:m:s

Hold on the bridge position

UMT
Pigeon Thread the Needle
Set Time
1 60s h:m:s
2 90-120s h:m:s
LMT
Loaded Kneeling Type 2 Stretches
Set Time
1 60s h:m:s
2 90-120s h:m:s
ULT
Fist hold shoulder Extensions
Standing Shoulder Extensions
Set Time
1 60s h:m:s
2 90-120s h:m:s

Hips
Horizontal Loading

GAR ULT
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Time
1 60s h:m:s
2 90-120s h:m:s
UMT
Elevated Pigeon with Progressions
Set Reps
1 60s
2 90-120s
LAR UMT
Wide Stance Hip Decouple
Wide and Staggered Stance
Set Time
1 60s h:m:s
2 90-120s h:m:s
LLT
Loaded Hamstring Stretch (Unilateral)
Set Time
1 60s h:m:s
2 90-120s h:m:s
ULT
SL Quad Stretch with Hip Bridge
Set Time
1 60s h:m:s
2 60-90s h:m:s

Wrist Mobility
Horizontal Loading

LAR
Self-Massage: Wrists
"How-to" self-massage for the wrists
Set Time
1 60s h:m:s
2 60-120s h:m:s
Wall Wrist Flexor Stretch
Set Time
1 60s h:m:s
2 60-120s h:m:s
Wall Wrist Flexor Stretch
Set Reps
1 10

Cool down
Horizontal Loading

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 60-120s h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 60-120s h:m:s