LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
2 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 5 controlled
2 5 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 5 controlled
2 5 controlled
Lateral Lunge with Lateral Knee Ward
Set reps Tempo
1 5 controlled
2 5 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 light controlled
2 10 light controlled
DB Staggered Unilateral OH Press with Rotation
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Alternating Forward Lunge Wall Push
Set reps load Tempo
1 10 light controlled
2 10 light controlled

4Q Dynamic Stretches for Mom

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

Recovery Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Lateral Lunge with Lateral Knee Ward
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
DB Staggered Unilateral OH Press with Rotation
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
ULT
Alternating Forward Lunge Wall Push
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled