LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Hip Mobility Warm Up
Horizontal
Rub and Scrub Pelvis
Set time
1 45s
Pigeon Squat to Cobra
Set reps
1 8
SB – Cat/Cow
Set reps
1 8
World’s Greatest Stretch
Set reps
1 8 alt
Quadruped Medial Hip Stretch w/ Rotation
Set reps
1 4 each side
SB – Hip CARs
Set reps
1 6 each side
UMT Foot/Ankle Mobility Strategies
Horizontal
Wall Rotational Foot Reaches
Set reps
1 10
Internal/External Ankle Reach
Set reps
1 10
Split Stance 3D Ankle Rocks
Set reps
1 10
Rotational Calf Raise
Set reps
1 10
Hip Mobility Activations
Horizontal
Lateral Kneeling Hip Drive
Set reps
1 8
2 8
Half Kneeling Medial Hip Activation
Set reps
1 6 each
2 6 each
Mini Band Lateral Ward Quick Release
Set reps
1 8 each
2 8 each
Workout Blocks
Hip Mobility Workout
Giant Set x 3
Band Hip Bridge with Abduction
Set reps
1 12
2 12
3 12
Lateral Hip Hinge
Set reps
1 8
2 8
3 8
Horizontal
Prone Push Back Squat
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 9
Dual Mini Band Side Shuffle
Set reps
1 10
Active Recovery Self-Massage
Horizontal
Self-Massage: Glutes
Set time
1 2.5 min each
Self-Massage: Low Back
Set time
1 2.5 min each
Self-Massage: T-Spine
Set reps
1 2.5-5 min
Self-Massage: Neck
Set reps
1 2.5-5 min
Cool Down Blocks
SB - Cool Down/Recovery
Circuit x 1
Seated 90-90 Stretch
Set reps
1 6
Side Lying 90-90
Set reps
1 6
Recovery: Elevate Feet
Set time
1 2 min

Hip Mobility Session

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This lower body strength program is designed to offset the repetitive patterns of cycling.

Warm-Up Blocks

Hip Mobility Warm Up
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 45s h:m:s
ULT
Pigeon Squat to Cobra
Set Reps
1 8
ULT
SB – Cat/Cow
Position yourself on hands and knees. Push the ground away with your hands as you round through your spine and tuck your chin to your chest and your tailbone under. Relax your spine pulling your shoulder blades on your back and pushing your hips up and raising your chin. Repeat the movement 3-4 times, then reposition your hands with your fingertips pointing towards the knees and repeat.
Set Reps
1 8
UMT
World’s Greatest Stretch
Set Reps
1 8 alt
UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Reps
1 4 each side
ULT
SB – Hip CARs
Controlled Articular Rotations for the hip to help improve range of motion.
Set Reps
1 6 each side

UMT Foot/Ankle Mobility Strategies
Horizontal Loading

Foot/Ankle Mobility Strategies.
Recommendation: 1-2 Sets, 5-10 reps, slow tempo or add a hold at end range, circuit with other mobility exercises. Add stability to any exercise to promote greater mobility.

UMT
Wall Rotational Foot Reaches
Set Reps
1 10
UMT
Internal/External Ankle Reach
Set Reps
1 10
LAR UMT
Split Stance 3D Ankle Rocks
There are 3 different ways to perform these subtle ankle rocks to improve foot and ankle mobility. It's important to learn all 3 and vary these movements within a program.
Set Reps
1 10
LAR UMT
Rotational Calf Raise
This exercise is designed to mobilize the big toe and create stability through the lower extremity.
Set Reps
1 10

Hip Mobility Activations
Horizontal Loading

LAR UMT
Lateral Kneeling Hip Drive
Be sure to drive from the pelvis, not the back.
Set Reps
1 8
2 8
ULT
Half Kneeling Medial Hip Activation
Set Reps
1 6 each
2 6 each
LLT
Mini Band Lateral Ward Quick Release
Set Reps
1 8 each
2 8 each

Workout Blocks

Hip Mobility Workout
Giant Set x 3

LLT
Band Hip Bridge with Abduction
reps 12
Set Reps
1 12
2 12
3 12
UMT
Lateral Hip Hinge
reps 8
Set Reps
1 8
2 8
3 8

Horizontal Loading

Perform this 4Q lower body routine

LAR ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 9

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Dual Mini Band Side Shuffle
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

Active Recovery Self-Massage
Horizontal Loading

This 10-20 minute self-massage routine for the spine is ideal as part of a recovery or self-care day. Using the Mobility Wall, Foam Roller or Trigger Spheres are valuable strategies to create circulation for local muscles and connective tissues.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 2.5-5 min
LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Reps
1 2.5-5 min

Cool Down Blocks

SB - Cool Down/Recovery
Circuit x 1

LAR ULT
Seated 90-90 Stretch
reps 6
Stretch for the hips
Set Reps
1 6
UMT
Side Lying 90-90
reps 6
Set Reps
1 6
LPR ULT
Recovery: Elevate Feet
time 2 min
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Time
1 2 min h:m:s