LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Foot/Ankle Mobility Level 1A
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
Single Leg Band Pull Apart
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Hip Mobility Level 1A
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
DB OH Reach with Step
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
T-Spine 4Q Mobility Level 1A
Horizontal
Child’s Pose to Cobra
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
Mid Back Activation: Seated Overhead hand Press
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

Mobility: Big 3 Ankles Hips T. Spine Level 1A

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

Big 3 Mobility, is all about creating and maintaining space in the body. T

Foot/Ankle, Hip, T-Spine, Feel free to try these movements out before a training session or on a day where you feel like you could use some structured gentle workout of the body!
Our goal is to work on Tissue Tolerance, creating space in thte body, working on injury prevention.

Recovery Blocks

Foot/Ankle Mobility Level 1A
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)
LLT
Single Leg Band Pull Apart
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)

This activity can be done with no weight - drive arms to opposite side of body as an alternative.

Hip Mobility Level 1A
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)

Can use paper plates shiny side down

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)
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)

Perform with no weight reaching arms overhead and a slight lean backwards.

T-Spine 4Q Mobility Level 1A
Horizontal Loading

ULT
Child’s Pose to Cobra
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)
ULT
Mid Back Activation: Seated Overhead hand Press
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)