LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS Hip Mobility Unloaded
Horizontal
Prone Quad 4-Point Weight Shift T1 HpDC
Set time intensity Tempo
1 60s each Low controlled
2 60s each Low controlled
Seated Wide Shift Posterior Reach T1 HpDC
Set time intensity Tempo
1 60s Low controlled
2 60s Low controlled
Seated Cross-Leg Half Get-Up T2 HpDC
Set reps intensity Tempo
1 60s Low controlled
2 60s Low controlled
Wide Shift Posterior Reach T2 HpDC
Set reps intensity Tempo
1 60s Low controlled
2 60s Low controlled
Z-Transition Restorative Pose
Set time intensity Hold
1 60s Low 5s each
2 60s Low 5s each
Transverse Lunge with Windmill Reach T3 HpDC
Set time intensity Tempo
1 60s Low controlled
2 60s Low controlled
In Out Squat
Set time intensity Tempo
1 60s Low controlled
2 60s Low controlled
Shoulder Mobility and Regen
Horizontal
Stability Ball Child’s Pose
Set reps Tempo Rest
1 10 controlled 15 Seconds
2 10 controlled 15 Seconds
Self-Massage: T-Spine
Set reps Tempo
1 1 Minutes fast
Side Lying 90-90
Set reps Tempo Rest
1 10 EACH SIDE controlled 0
2 10 EACH SIDE controlled 0
1/2 Kneeling Opp Side Extension
Set time
1 30 Seconds
Wall Thoracic Thread the Needle
Set reps Tempo Rest
1 10 EACH Side controlled 15 Second
2 10 EACH Side controlled 15 Second
3 10 EACH Side controlled 15 Second

Fatima 6/6 – Recovery

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

Functional strength class. High repetitions and lighter weights. 3 blocks, lower - upper - core. 4 sets and 1 round

For a stronger group like Bah Bay, pick up heavier weights. For the OH lunges do 12 each leg (total 24 reps)

Recovery Blocks

AHHPS Hip Mobility Unloaded
Horizontal Loading

Perform this hip mobility sequence as a circuit for a warm-up or recovery.

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
Set Time Intensity Tempo
1 60s each h:m:s Low RPE Controlled
2 60s each h:m:s Low RPE Controlled
LAR UMT
Seated Wide Shift Posterior Reach T1 HpDC
T1= threshold 1
Set Time Intensity Tempo
1 60s h:m:s Low RPE Controlled
2 60s h:m:s Low RPE Controlled

Alternate sides

UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
Set Reps Intensity Tempo
1 60s Low RPE Controlled
2 60s Low RPE Controlled

Alternate sides

LAR UMT
Wide Shift Posterior Reach T2 HpDC
Set Reps Intensity Tempo
1 60s Low RPE Controlled
2 60s Low RPE Controlled

Alternate sides

LAR UMT
Z-Transition Restorative Pose
Set Time Intensity Hold
1 60s h:m:s Low RPE 5s each h:m:s
2 60s h:m:s Low RPE 5s each h:m:s

Alternate sides

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC
Set Time Intensity Tempo
1 60s h:m:s Low RPE Controlled
2 60s h:m:s Low RPE Controlled

Alternate sides

UMT
In Out Squat
Set Time Intensity Tempo
1 60s h:m:s Low RPE Controlled
2 60s h:m:s Low RPE Controlled

Alternate Sides

Shoulder Mobility and Regen
Horizontal Loading

تمارين تساعدك على تخفيف الشد في منطقة الكتف.

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo Rest
1 10 Controlled 15 Seconds (h:m:s)
2 10 Controlled 15 Seconds (h:m:s)
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps Tempo
1 1 Minutes Fast
UMT
Side Lying 90-90
Set Reps Tempo Rest
1 10 EACH SIDE Controlled 0 (h:m:s)
2 10 EACH SIDE Controlled 0 (h:m:s)
LLT
1/2 Kneeling Opp Side Extension
Loaded Dynamic Stretch for the Hip Flexor complex.
Set Time
1 30 Seconds h:m:s
UMT
Wall Thoracic Thread the Needle
Set Reps Tempo Rest
1 10 EACH Side Controlled 15 Second (h:m:s)
2 10 EACH Side Controlled 15 Second (h:m:s)
3 10 EACH Side Controlled 15 Second (h:m:s)