LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Hip Block
Horizontal
Rub & Scrub Pelvis
Set time
1 60s
2 60s
Set reps Tempo Rest
1 8 controlled 10s
2 8 controlled 10s
3 8 controlled 10s
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
3 6 controlled 10s
Mini Band Side Step Quick Release
Set reps Tempo Rest
1 8 explosive 10s
2 8 explosive 10s
3 8 explosive 10s
Close Chain Hip Internal Rotation Quick Release
Set reps Tempo Rest
1 6 explosive 10s
2 6 explosive 10s
T-Spine
Horizontal
Set time
1 60s
Set reps
1 6
2 6
3 4
DB Split 1 Arm Swing
Set time Rest
1 30s 10s
2 30s 10s
3 30s 10s
LMT Band Type 2 rotation
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
3 6 controlled 10s
Cool Down
Horizontal
Double Leg Restorative Pose
Set time
1 5:00

Work-IN WK 31/2

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

Work-In session that focuses on the lumbar-pelvic-hip regions.

Recovery Blocks

Hip Block
Horizontal Loading

Hip activation and excitation block.

Rub & Scrub Pelvis
Set Time
1 60s h:m:s
2 60s h:m:s

Protocol to increase fluid dynamics in the pelvis.

Set Reps Tempo Rest
1 8 Controlled 10s (h:m:s)
2 8 Controlled 10s (h:m:s)
3 8 Controlled 10s (h:m:s)

Small Motor Unit recruitment to upregulate muscles that stabilize joints.

Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)
3 6 Controlled 10s (h:m:s)
LMT
Mini Band Side Step Quick Release
Set Reps Tempo Rest
1 8 Explosive 10s (h:m:s)
2 8 Explosive 10s (h:m:s)
3 8 Explosive 10s (h:m:s)
UMT
Close Chain Hip Internal Rotation Quick Release
Set Reps Tempo Rest
1 6 Explosive 10s (h:m:s)
2 6 Explosive 10s (h:m:s)

T-Spine
Horizontal Loading

Thoracic spine activation and excitation block.

Set Time
1 60s h:m:s
Set Reps
1 6
2 6
3 4

Forced inhalation through the nose, long drawn out exhale through perked lips.

LLT
DB Split 1 Arm Swing
Set Time Rest
1 30s h:m:s 10s (h:m:s)
2 30s h:m:s 10s (h:m:s)
3 30s h:m:s 10s (h:m:s)
LMT
LMT Band Type 2 rotation
LMT Band Type 2 spine rotation.
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)
3 6 Controlled 10s (h:m:s)

Forced inhalation through the nose, long drawn out exhale through perked lips.

Cool Down
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time
1 5:00 h:m:s