Set	reps	Tempo
1	10	controlled
2	10	controlled

Set	reps	Tempo
1	6-8 each side	controlled
2	6-8 each side	controlled

Set	reps	Tempo
1	6-8 each side	controlled
2	6-8 each side	controlled

Set	reps	Tempo
1	6-8 each side	controlled
2	6-8 each side	controlled

Set	reps	Tempo
1	8 each side	controlled
2	8 each side	controlled

Set	reps	Tempo
1	3 rounds	controlled
2	3 rounds	controlled

Set	reps	Tempo
1	8 each side	controlled
2	8 each side	controlled

Set	reps	load	Tempo
1	8 each side	light	controlled
2	8 each side	light	controlled

Set	reps	load	Tempo
1	8 each leg, alternating	light	controlled
2	8 each leg, alternating	light	controlled

SMS: Fightin’ Jack Warm-up/Recovery

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

SMS: Jack T spine mobility
Giant Set x 2

LAR ULT
Stability Ball Child’s Pose

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Prone T-Spine Rotation

reps 6-8 each side

Tempo controlled

Set	Reps	Tempo
1	6-8 each side	Controlled
2	6-8 each side	Controlled

UMT
Type 1 Spinal Motion Forced Exhalation

reps 6-8 each side

Tempo controlled

Set	Reps	Tempo
1	6-8 each side	Controlled
2	6-8 each side	Controlled

LMT
Type 2 Spinal Motion Forced Exhalation

reps 6-8 each side

Tempo controlled

Set	Reps	Tempo
1	6-8 each side	Controlled
2	6-8 each side	Controlled

SMS: Jack Hip Mobility
Circuit x 2

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

LAR ULT
Supine Slide Hip Decouple

reps 8 each side

Tempo controlled

Set	Reps	Tempo
1	8 each side	Controlled
2	8 each side	Controlled

UMT
SMS: 3 Angle Glute Stretch on table

reps 3 rounds

Tempo controlled

Perform this stretch by putting your bent leg on a table top, so that your shin is in front of you like a keyboard. Keep you back absolutely straight, and bend your standing leg to initiate and control the stretch you get in your glutes. You may hinge forward from the hips slightly to increase the stretch, but the back must remain straight. For the first angle face straight ahead, for the second face your foot, for the third face your knee. Keep the stretch slow and controlled and hold for about 2-5 seconds, or for the duration of deep breath.

Set	Reps	Tempo
1	3 rounds	Controlled
2	3 rounds	Controlled

UMT
Alternating Pigeon

reps 8 each side

Tempo controlled

Set	Reps	Tempo
1	8 each side	Controlled
2	8 each side	Controlled

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

reps 8 each side

load light

Tempo controlled

Set	Reps	Load	Tempo
1	8 each side	Light	Controlled
2	8 each side	Light	Controlled

LLT
DB OH Reach with Step

reps 8 each leg, alternating

load light

Tempo controlled

Set	Reps	Load	Tempo
1	8 each leg, alternating	Light	Controlled
2	8 each leg, alternating	Light	Controlled

Recovery Blocks

SMS: Jack T spine mobility Giant Set x 2

LAR ULT Stability Ball Child’s Pose reps 10 Tempo controlled

UMT Prone T-Spine Rotation reps 6-8 each side Tempo controlled

UMT Type 1 Spinal Motion Forced Exhalation reps 6-8 each side Tempo controlled

LMT Type 2 Spinal Motion Forced Exhalation reps 6-8 each side Tempo controlled

SMS: Jack Hip Mobility Circuit x 2

LAR ULT Supine Slide Hip Decouple reps 8 each side Tempo controlled

UMT SMS: 3 Angle Glute Stretch on table reps 3 rounds Tempo controlled

UMT Alternating Pigeon reps 8 each side Tempo controlled

LMT Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation reps 8 each side load light Tempo controlled

LLT DB OH Reach with Step reps 8 each leg, alternating load light Tempo controlled