The purpose of today's session is to get you moving so that if you are a little sore from Day 1 and Day 2, at least you won't get too stiff and you'll maintain space in your joints and length in your muscles. This should help you feel great for the rest of the day!
TWF – Mobility and Activation/ Regen
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Working Block
Horizontal Loading
AHHPS - 7-Step Prep ULT/UMT - TSpine
Horizontal Loading
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Seated Overhead Hand Iso Warding
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
UMT
Lying Extension with Lateral Flexion
| Set | Reps |
|---|---|
| 1 | 10 |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prone T-Spine Rotation
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Elevated Underswitch
| Set | Reps |
|---|---|
| 1 | 8 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
AHHPS - 7-Step Prep ULT/UMT Hips
Horizontal Loading
Rub and Scrub Pelvis
| Set | Time |
|---|---|
| 1 | 2 mins each side h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Prisoner Runner’s Hinge
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LAR
ULT
Supine Slide Hip Decouple
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LAR
UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prisoner Runner’s Medial Hinge
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions