Today's Session uses the 7-Step Prep protocol as an Active Recovery strategy. The goal is to improve Hip and T-Spine Motion and Mobility while also improving circulation and helping to reduce soreness.
RG #1 Hip and T-Spine 7-Step Prep for Recovery
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
AHHPS - ULT/UMT Warmup Block - Hips
Horizontal Loading
- Influencing 'Fluid Dynamics' (blood, water, lymph) to improve tissue and joint function, helping remove waste that has been stagnant in various areas.
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) that are close to joints and act to help stabilize a joint during movement. i.e. having the joint be at the right place, at the right time.
3- 'Excitation' focus is on practice turning muscles "On" and 'Off" quickly.
4- 'Stimulation' drills for eyes, ears (vestibular), and tactile proprioception to improve sensory inputs.
Rub and Scrub Pelvis
| Set | Time |
|---|---|
| 1 | 20s h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Prisoner Runner’s Hinge
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 | Controlled |
| 2 | 5 | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LAR
ULT
Supine Slide Hip Decouple
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
| 2 | 10 | Controlled |
MOBILITY - Used to foster and maintain space in the body’s segments
LAR
UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
| 2 | 10 | Controlled |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prisoner Runner’s Medial Hinge
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 | Controlled |
| 2 | 5 | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
AHHPS - ULT/UMT Warmup Block - TSpine
Horizontal Loading
- Influencing 'Fluid Dynamics' (blood, water, lymph) to improve tissue and joint function, helping remove waste that has been stagnant in various areas.
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) that are close to joints and act to help stabilize a joint during movement. i.e. having the joint be at the right place, at the right time.
3- 'Excitation' focus is on practice turning muscles "On" and 'Off" quickly.
4- 'Stimulation' drills for eyes, ears (vestibular), and tactile proprioception to improve sensory inputs.
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 10min h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Seated Overhead Hand Iso Warding
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 | Controlled |
| 2 | 5 | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
UMT
Lying Extension with Lateral Flexion
| Set | Reps | Hold |
|---|---|---|
| 1 | 1 | 30s h:m:s |
| 2 | 1 | 30s h:m:s |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prone T-Spine Rotation
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
| 2 | 10 | Controlled |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Elevated Underswitch
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 | Controlled |
| 2 | 5 | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions