LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
7-Step Warmup (Hip Focus)
Horizontal
Foam Roll
Set time Tempo
1 2 min controlled
Quadruped Hip Abduction
Set reps load Tempo Rest
1 10 each light controlled 30 sec
Down Dog to Pigeon
Set reps Tempo
1 10 each controlled
Half Kneeling Weighted Hip Stretch w/ Kettlebell
Set reps load Tempo
1 5 moderate controlled
SL Hinge with Hip Rotation
Set reps load Rest
1 10 each moderate 45 sec
2 10 each moderate 45 sec
3-Way Band Kicks
Set time load
1 20 sec each light
2 20 sec each light
Power – Split Squat Drop and Catch
Set reps load Rest
1 5 each light 45 sec
2 5 each light 45 sec
Mobility -> Active Rest Day (copy)
Horizontal
Pallof press with lateral shuffle
Set reps load Tempo
1 5 each side light controlled
2 5 each side light controlled
1/2 Kneeling Lateral Frogs
Set reps load Tempo
1 10 moderate controlled
Loaded Hip Airplane
Set reps load Tempo
1 10 moderate controlled
2 10 moderate controlled
Prone T-Spine Rotation
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Y’s – Prone, Floor
Set reps load Tempo Rest
1 10 heavy controlled
2 10 heavy controlled

Active Recovery Day

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

Recovery Blocks

7-Step Warmup (Hip Focus)
Horizontal Loading

A general preparedness warm up with an emphasis on priming the hip for multi-directional load and preparing the body to be mobile and explosive

ULT
Foam Roll
Foam roll the areas you feel are tight and/or will be needed for your workout.
Set Time Tempo
1 2 min h:m:s Controlled
LMT
Quadruped Hip Abduction
Set Reps Load Tempo Rest
1 10 each Light Controlled 30 sec (h:m:s)
ULT
Down Dog to Pigeon
Set Reps Tempo
1 10 each Controlled
LMT
Half Kneeling Weighted Hip Stretch w/ Kettlebell
Pelvis is moving laterally
Set Reps Load Tempo
1 5 Moderate Controlled
UMT
SL Hinge with Hip Rotation
Set Reps Load Rest
1 10 each Moderate 45 sec (h:m:s)
2 10 each Moderate 45 sec (h:m:s)

Can be performed with bodyweight or increase the intensity and further the mobility adaptation with added load

LLT
3-Way Band Kicks
Set Time Load
1 20 sec each h:m:s Light
2 20 sec each h:m:s Light
LLT
Power – Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Rest
1 5 each Light 45 sec (h:m:s)
2 5 each Light 45 sec (h:m:s)

Mobility -> Active Rest Day (copy)
Horizontal Loading

Taking control of your day to help recover and improve your body's mobility going into your next training/work in day. This should not take longer than 20 minutes, however take as long as you need while keeping your heart elevated and breathing controlled.

LMT
Pallof press with lateral shuffle
Set Reps Load Tempo
1 5 each side Light Controlled
2 5 each side Light Controlled
UMT
1/2 Kneeling Lateral Frogs
Stretch to target hip flexors and adductors.
Set Reps Load Tempo
1 10 Moderate Controlled
LLT
Loaded Hip Airplane
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled

Can be performed with just bodyweight depending on the environment/ available modalities

UMT
Prone T-Spine Rotation
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LLT ULT
Y’s – Prone, Floor
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
2 10 Heavy Controlled (h:m:s)