LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Circuit x 2
[gh]_Supine dead bug ward
Set reps Hold Rest
1 5-8 each side hold ward 5-6 reps 15-20sec
2 5-8 each side hold ward 5-6 reps 15-20sec
[gh]_Pro band Half kneeling Shift w/O H ward
Set reps load Tempo Rest
1 5-8 each side light controlled 15-20sec
2 5-8 each side light controlled 15-20sec
[gh]_Pro band Wide stance windmill ward
Set reps load Tempo Rest
1 5-8 each side light controlled 15-20 sec
2 5-8 each side light controlled 15-20 sec
[gh]_Broomstick Split stance T1/T2 T-Spine motion
Set reps Tempo Rest
1 5-8 each side controlled 15-20sec
2 5-8 each side controlled 15-20sec
[gh]_Broomstick Split kneeling Anterior shift w/O H Shouldering
Set reps Tempo Rest
1 5-8 each side controlled 15-20sec
2 5-8 each side controlled 15-20sec
[gh]_MedBall Pivotal lunge Low to high reach
Set reps load Tempo Rest
1 5-8 each side light controlled 15-20sec
2 5-8 each side light controlled 15-20sec
[gh]_MedBall Lateral to F-Crossover lunge w/Medial to Rotational reach
Set reps load Tempo Rest
1 5-8 each side light controlled 15-20sec
2 5-8 each side light controlled 15-20sec
[gh]_Prone Fig 4 sway
Set reps Tempo Rest
1 5-8 each side controlled 2min
2 5-8 each side controlled

[GH] 4Q MOBILITY / TOTAL BODY

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

Option1: Mega-Circuit: 8 drills ( 2 each quadrant) / Option 2: Horizontal loading
The focus is on mobility and some activation to foster regeneration.
Light to moderate weight
Equipment: Med-Ball, Loop Resistance Pro-Band, Broomstick or similar
Perform 2-3 rounds

Recovery Blocks

Working Block
Circuit x 2

ULT
[gh]_Supine dead bug ward
reps 5-8 each side
Hold hold ward 5-6 reps
Rest 15-20sec
Set Reps Hold Rest
1 5-8 each side Hold ward 5-6 reps h:m:s 15-20sec (h:m:s)
2 5-8 each side Hold ward 5-6 reps h:m:s 15-20sec (h:m:s)
LLT
[gh]_Pro band Half kneeling Shift w/O H ward
reps 5-8 each side
load light
Tempo controlled
Rest 15-20sec
Set Reps Load Tempo Rest
1 5-8 each side Light Controlled 15-20sec (h:m:s)
2 5-8 each side Light Controlled 15-20sec (h:m:s)
LMT
[gh]_Pro band Wide stance windmill ward
reps 5-8 each side
load light
Tempo controlled
Rest 15-20 sec
Set Reps Load Tempo Rest
1 5-8 each side Light Controlled 15-20 sec (h:m:s)
2 5-8 each side Light Controlled 15-20 sec (h:m:s)
UMT
[gh]_Broomstick Split stance T1/T2 T-Spine motion
reps 5-8 each side
Tempo controlled
Rest 15-20sec
Set Reps Tempo Rest
1 5-8 each side Controlled 15-20sec (h:m:s)
2 5-8 each side Controlled 15-20sec (h:m:s)
ULT
[gh]_Broomstick Split kneeling Anterior shift w/O H Shouldering
reps 5-8 each side
Tempo controlled
Rest 15-20sec
Set Reps Tempo Rest
1 5-8 each side Controlled 15-20sec (h:m:s)
2 5-8 each side Controlled 15-20sec (h:m:s)
LLT
[gh]_MedBall Pivotal lunge Low to high reach
reps 5-8 each side
load light
Tempo controlled
Rest 15-20sec
Set Reps Load Tempo Rest
1 5-8 each side Light Controlled 15-20sec (h:m:s)
2 5-8 each side Light Controlled 15-20sec (h:m:s)
LMT
[gh]_MedBall Lateral to F-Crossover lunge w/Medial to Rotational reach
reps 5-8 each side
load light
Tempo controlled
Rest 15-20sec
lightweight
Set Reps Load Tempo Rest
1 5-8 each side Light Controlled 15-20sec (h:m:s)
2 5-8 each side Light Controlled 15-20sec (h:m:s)
ULT
[gh]_Prone Fig 4 sway
reps 5-8 each side
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 5-8 each side Controlled 2min (h:m:s)
2 5-8 each side Controlled (h:m:s)