LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Horizontal
Loaded Belly Breathing
Set time
1 2 min
Mobility Block
Giant Set x 3
Fanning Lizard get Up
Set reps Rest
1 5 ea 30 s
2 5 ea 30 s
3 5 ea 30 s
Wall Hip Hinge RP
Set reps Rest
1 5 ea 30 s
2 5 ea 30 s
3 5 ea 30 s
Rotational Z Get Up
Set reps Rest
1 5 ea 30 s
2 5 ea 30 s
3 5 ea 30 s
T Spine Mobility Thread The Needle Reach
Set reps Rest
1 3 ea 30 s
2 3 ea 30 s
3 3 ea 30 s

Brian Dahl Mobility day 1

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

This is a recovery day. Light cardio can be done along with this protocol but no lifting.

Recovery Blocks

Working Block
Horizontal Loading

LLT
Loaded Belly Breathing
Set Time
1 2 min h:m:s

Mobility Block
Giant Set x 3

UMT
Fanning Lizard get Up
reps 5 ea
Rest 30 s
Set Reps Rest
1 5 ea 30 s (h:m:s)
2 5 ea 30 s (h:m:s)
3 5 ea 30 s (h:m:s)
GAR ULT
Wall Hip Hinge RP
reps 5 ea
Rest 30 s
Restful post and stretch for the shoulders, torso and low back
Set Reps Rest
1 5 ea 30 s (h:m:s)
2 5 ea 30 s (h:m:s)
3 5 ea 30 s (h:m:s)
UMT
Rotational Z Get Up
reps 5 ea
Rest 30 s
Set Reps Rest
1 5 ea 30 s (h:m:s)
2 5 ea 30 s (h:m:s)
3 5 ea 30 s (h:m:s)
LAR UMT
T Spine Mobility Thread The Needle Reach
reps 3 ea
Rest 30 s
Stretches out the shoulders and torso relative to the hips.
Set Reps Rest
1 3 ea 30 s (h:m:s)
2 3 ea 30 s (h:m:s)
3 3 ea 30 s (h:m:s)