LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Foot/Ankle Mobility
Horizontal
Calf Pumps
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Half Kneeling Dorsi Flexion
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
SL Balance Rotational Knee Driver
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Alternating Pigeon
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Step Forward Flex then Step Back Extend
Set reps
1 10
2 10
DB OH Reach with Step
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
T-Spine Mobility
Horizontal
Stability Ball Child’s Pose
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Prone T-Spine Rotation
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Wall MB OH Extension
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Band Step Type 2 Reaches
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Warm/Cold Shower
Horizontal
Cardio: Doing any cardio activity
Set time intensity
1 30-45min 4-5

Mobility: Big 3 – John Tocker

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

This is a 60min recovery work-in. The goal here that at the end of this session you feel 100%.

Recovery Blocks

Foot/Ankle Mobility
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)

Hip Mobility
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
Alternating Pigeon
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 10
2 10
LLT
DB OH Reach with Step
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)

T-Spine Mobility
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
Prone T-Spine Rotation
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
LLT
Wall MB OH Extension
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
LMT
Band Step Type 2 Reaches
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)

Warm/Cold Shower
Horizontal Loading

Cardio: Doing any cardio activity
Try to choose different type of cardio every time - e.g. Run/Bike/Row/etc.
Set Time Intensity
1 30-45min h:m:s 4-5 RPE

Walk