LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Foot/Ankle Mobility
Horizontal
Split Squat Calf Raise for Dorsiflexion
Set reps load Tempo Rest
1 10 light controlled 30s
1/2 Kneeling Ankle Rocks
Set reps Tempo Rest
1 10 controlled 30s
SL Balance Rotational Knee Driver
Set reps Tempo Rest
1 10 controlled 30s
Ankle Roll
Set reps load Tempo Rest
1 10 light controlled 30s
Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 30s
Rock the Pigeon
Set reps Tempo Rest
1 10 controlled 30s
Prone Atomic Frog T1 HpDC
Set reps load Tempo Rest
1 10 light controlled 30s
Lateral Hip Hinge
Set reps
1 10
T-Spine Mobility
Horizontal
Stability Ball Child’s Pose
Set reps Tempo Rest
1 10 controlled 30s
Wall Thoracic Thread the Needle
Set reps load Tempo Rest
1 10 light controlled 30s
T Spine Mobility Thread The Needle Reach
Set reps load Tempo Rest
1 10 light controlled 30s
Light Cardio
Horizontal
Walk
Set time Tempo
1 10 min fast

Self-care: Mobility & Light Cardio Easy

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

Focused on mobility exercises on the foot and ankle, the Hip, and the T-Spine.

Recovery Blocks

Foot/Ankle Mobility
Horizontal Loading

LAR ULT
Split Squat Calf Raise for Dorsiflexion
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
LMT
Ankle Roll
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)

Hip Mobility
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
UMT
Rock the Pigeon
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
UMT
Lateral Hip Hinge
Set Reps
1 10

T-Spine Mobility
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
UMT
Wall Thoracic Thread the Needle
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)

Light Cardio
Horizontal Loading

Light cardio for blood flow, it can help with muscle soreness from previous exercises.

ULT
Walk
Set Time Tempo
1 10 min h:m:s Fast