Set	reps	Tempo	Rest
1	5	controlled	30sec
2	5	controlled	30sec

Set	reps	Tempo	Rest
1	5	controlled	30sec
2	5	controlled	30sec

Set	reps	Tempo	Rest
1	10	controlled	30sec
2	10	controlled	30sec

Set	reps	load	Hold	Rest
1	10	light	5sec	30sec
2	10	light	5sec	30sec

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	30sec
2	10	moderate	controlled	30sec

Set	reps	load	Rest
1	10	light	30sec
2	10 Swing Vipr in the opposite direction	light	30sec

SMS: PMFC Mobility

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

PMFC
Circuit x 2

The second set should offer more range of motion than the first one. Act accordingly :)

UMT
Side Lying 90-90

reps 5

Tempo controlled

Rest 30sec

Set	Reps	Tempo	Rest
1	5	Controlled	30sec (h:m:s)
2	5	Controlled	30sec (h:m:s)

Once you determine how far you can reach without having to hold your breath or lose your knees-together position, place a target so you know how far to reach, without going too far and having the opposite effect. Exhale as you reach. On the second round you might be able to go farther.

UMT
Prone T-Spine Rotation

reps 5

Tempo controlled

Rest 30sec

Set	Reps	Tempo	Rest
1	5	Controlled	30sec (h:m:s)
2	5	Controlled	30sec (h:m:s)

Exhale with each rotation

UMT
Wall Warding with Crossover Step/Lunge

reps 10

Tempo controlled

Rest 30sec

Set	Reps	Tempo	Rest
1	10	Controlled	30sec (h:m:s)
2	10	Controlled	30sec (h:m:s)

LMT
ViPR PRO-Side Squat with Rotational Reach

reps 10

load light

Hold 5sec

Rest 30sec

Set	Reps	Load	Hold	Rest
1	10	Light	5sec h:m:s	30sec (h:m:s)
2	10	Light	5sec h:m:s	30sec (h:m:s)

LLT
Single Leg Band Pull Apart

reps 10

load moderate

Tempo controlled

Rest 30sec

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	30sec (h:m:s)
2	10	Moderate	Controlled	30sec (h:m:s)

LMT
ViPR PRO T-Step Rotations

reps 10

load light

Rest 30sec

Set	Reps	Load	Rest
1	10	Light	30sec (h:m:s)
2	10 Swing Vipr in the opposite direction	Light	30sec (h:m:s)

The first set as pictured. In the second please swing the vipr in the opposite direction of the leg movement.

Recovery Blocks

PMFC Circuit x 2

UMT Side Lying 90-90 reps 5 Tempo controlled Rest 30sec

UMT Prone T-Spine Rotation reps 5 Tempo controlled Rest 30sec

UMT Wall Warding with Crossover Step/Lunge reps 10 Tempo controlled Rest 30sec

LMT ViPR PRO-Side Squat with Rotational Reach reps 10 load light Hold 5sec Rest 30sec

LLT Single Leg Band Pull Apart reps 10 load moderate Tempo controlled Rest 30sec