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

No Themes Assigned

Recovery Blocks
4Q Foot/Ankle Mobility 1
Horizontal
Calf Pumps
Set reps load Tempo Rest
1 10/side light controlled 30s
Half Kneeling Dorsi Flexion
Set reps Tempo Rest
1 10/side controlled 30s
SL Balance Rotational Knee Driver
Set reps Tempo Rest
1 10/side controlled 30s
Set reps load Tempo Rest
1 10/side light controlled 30s
4Q Hip Mobility 1
Giant Set x 2
Supine Slide Hip Decouple
Set reps load Tempo
1 10/side light controlled
2 heavy controlled
ViPR PRO-Side Squat with Rotational Reach
Set reps
1 10/side
2
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo
1 10 light controlled
2 heavy controlled
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set reps
1 10 alternating
2
T-Spine 4Q Mobility 1
Giant Set x 2
Wall Alternating Overhead Reach
Set reps
1 10 alternating
2
Prone T-Spine Rotation
Set reps load Tempo
1 10 alternating light controlled
2 heavy controlled
Wall MB OH Extension
Set reps load Tempo
1 10 light controlled
2 heavy controlled
Type 2 Spinal Motion Percussive Exhalation
Set reps
1 10 alternating
2

Jordan Regeneration Day

Work-In
Recovery Session

No Themes Assigned

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

Recovery Blocks

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10/side Light Controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo Rest
1 10/side Controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10/side Controlled 30s (h:m:s)
Set Reps Load Tempo Rest
1 10/side Light Controlled 30s (h:m:s)

4Q Hip Mobility 1
Giant Set x 2

4 Hip Mobility Exercises, 1 from each mechanical quadrant. Modify exercises to match your abilities.

LAR ULT
Supine Slide Hip Decouple
reps 10/side
load light
Tempo controlled
Set Reps Load Tempo
1 10/side Light Controlled
2 Heavy Controlled
LMT
ViPR PRO-Side Squat with Rotational Reach
reps 10/side
Set Reps
1 10/side
2
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 Heavy Controlled
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
reps 10 alternating
Set Reps
1 10 alternating
2

T-Spine 4Q Mobility 1
Giant Set x 2

4 T-Spine Mobility exercises, 1 from each mechanical quadrant. Modify exercises to meet your abilities.

ULT
Wall Alternating Overhead Reach
reps 10 alternating
Set Reps
1 10 alternating
2
UMT
Prone T-Spine Rotation
reps 10 alternating
load light
Tempo controlled
Set Reps Load Tempo
1 10 alternating Light Controlled
2 Heavy Controlled
LLT
Wall MB OH Extension
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 Heavy Controlled
LMT
Type 2 Spinal Motion Percussive Exhalation
reps 10 alternating
Set Reps
1 10 alternating
2