LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

3D UPPER BODY MOBILITY

Horizontal

3D MOBILITY MATRIX: ANT SHOULDER WITH PELVIC DRIVER 1 x 12-24 REPS EACH SIDE

Set	reps
1	12-24 REPS EACH SIDE

3D MOBILITY MATRIX: POS SHOULDER WITH PELVIC DRIVER 1 x 12-24 REPS EACH SIDE

Set	reps
1	12-24 REPS EACH SIDE

MOBILITY: TYPE 1 & 2 TSPINE MOVEMENTS 1 x 12-24 REPS EACH SIDE

Set	reps
1	12-24 REPS EACH SIDE

Breath Work

Horizontal

Legs Up PNS Breathing 1 x 5-10 min

Set	time
1	5-10 min

3D Upper Body Mobility / Breath Work 1

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Day - 3D Upper Body Mobility. Perform the upper body mobility routine during the day to address some of the key areas in the body that tend to become immobile. When these area don't function well they can have a profound affect on how our body moves.

Recovery Blocks

3D UPPER BODY MOBILITY
Horizontal Loading

LAR UMT
3D MOBILITY MATRIX: ANT SHOULDER WITH PELVIC DRIVER

Set	Reps
1	12-24 REPS EACH SIDE

LAR UMT
3D MOBILITY MATRIX: POS SHOULDER WITH PELVIC DRIVER

Set	Reps
1	12-24 REPS EACH SIDE

LAR UMT
MOBILITY: TYPE 1 & 2 TSPINE MOVEMENTS

Set	Reps
1	12-24 REPS EACH SIDE

Breath Work
Horizontal Loading

Try adding this breathing technique in the evening to help work on your breathing technique.

GPR ULT
Legs Up PNS Breathing

Set	Time
1	5-10 min h:m:s

Recovery Blocks

3D UPPER BODY MOBILITY Horizontal Loading

LAR UMT 3D MOBILITY MATRIX: ANT SHOULDER WITH PELVIC DRIVER

LAR UMT 3D MOBILITY MATRIX: POS SHOULDER WITH PELVIC DRIVER

LAR UMT MOBILITY: TYPE 1 & 2 TSPINE MOVEMENTS

Breath Work Horizontal Loading

GPR ULT Legs Up PNS Breathing

3D UPPER BODY MOBILITY
Horizontal Loading

LAR UMT
3D MOBILITY MATRIX: ANT SHOULDER WITH PELVIC DRIVER

LAR UMT
3D MOBILITY MATRIX: POS SHOULDER WITH PELVIC DRIVER

LAR UMT
MOBILITY: TYPE 1 & 2 TSPINE MOVEMENTS

Breath Work
Horizontal Loading

GPR ULT
Legs Up PNS Breathing