LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Dynamic Stretches
Circuit x 2
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
2 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 5 controlled
2 5 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 5 controlled
2 5 controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 5 controlled
2 5 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Set reps Tempo
1 8 ES controlled
2 8 ES controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 light controlled
2 10 light controlled

[LG] Unloaded Movement -Dynamic Stretches

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

Recovery Blocks

AHHPS 4Q Dynamic Stretches
Circuit x 2

Dynamic Stretches Performed in a circut for 2 rounds. Can start off with some light biking or walking for 10-15 min before. Keep a limited rest time, less than 1 min between exercises.

ULT
Child’s Pose to Cobra
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
G2S Forward to Lateral Lunge with Balance
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LLT
Squat to Lunge w/ OH Reach
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
reps 8 ES
Tempo controlled
Set Reps Tempo
1 8 ES Controlled
2 8 ES Controlled
LMT
DB Multi-planar Lunge with Reaches
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled