LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Movement Preparation
Tri-Set x 1
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time
1 4m
Body Clapping – Groin/Stomach
Set time
1 2m
[J] – Plantar – Dorsi Supported
Set reps Tempo
1 20 controlled
Foot/Ankle/Hip Phase
Giant Set x 3
[J]- Supported Foot Reach
Set reps 0 Tempo
1 10 controlled
2 10 controlled
3 10 controlled
[J] – Supported Foot Reach Rotational
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Leg Thread The Needle with Reach
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
[J] – 90/90 Windmill
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Cool-Down
Horizontal
Restorative Pose Cobra
Set time
1 60s

Ankle & Hip Session

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

This session is designed for ankle and hip areas. The main focus is on joint range of motion, quality of movement and breathing.

Recovery Blocks

Movement Preparation
Tri-Set x 1

This section prepares the tissue for better movement. Take time, don't skip it.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 4m
Set Time
1 4m h:m:s
LLT LAR
Body Clapping – Groin/Stomach
time 2m
Set Time
1 2m h:m:s
ULT
[J] – Plantar – Dorsi Supported
reps 20
Tempo controlled
Set Reps Tempo
1 20 Controlled

Foot/Ankle/Hip Phase
Giant Set x 3

Now we focus on rhythmical movement

ULT
[J]- Supported Foot Reach
reps 10
0
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
UMT
[J] – Supported Foot Reach Rotational
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
UMT
Leg Thread The Needle with Reach
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
UMT
[J] – 90/90 Windmill
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled

Cool-Down
Horizontal Loading

Use this exercise to further relax the body

LAR ULT
Restorative Pose Cobra
Set Time
1 60s h:m:s