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

DF Mobility & Meditation

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

Recovery Blocks

Foot Mobility
Horizontal Loading

LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps
1 8
ULT
Retinaculum Pump
Set Reps
1 8
ULT
Crouching Tiger
Set Reps
1 10
UMT
Wall Rotational Foot Reaches
Set Reps
1 8
LMT
Ankle Roll
Set Reps
1 8
LMT
Loaded T-Squat
Set Reps
1 8
LLT
KB Single Leg Squat Touchdown
Set Reps
1 8

Hip Mobility
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10
LAR ULT
Quadruped Medial Hip Stretch
Set Reps
1 8
UMT
Pigeon Thread the Needle
Set Reps
1 8
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps
1 8
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps
1 8
UMT
In Out Squat
Set Reps
1 8
UMT
Kneeling Zig Zag G2S
Set Reps
1 5

Spinal mobility
Horizontal Loading

ULT
Prone Sway Back Rocks
Set Reps
1 10
UMT
Side Lying 90-90
Set Reps
1 8
UMT
Prone T-Spine Rotation
Set Reps
1 8
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 8
LMT
Wide Stance Low to High Rotations
Set Reps
1 8
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

Shoulder Mobility
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps
1 10
ULT
Crab Single Leg Squat
Set Reps
1 8
LMT
KB 1 Arm OH Rotational Press
Set Reps
1 8
LLT
Squat to Lunge w/ OH Reach
Set Reps
1 8
2 8