Set	time
1	20-30s

Set	time
1	30s

Set	time
1	30-60s

Set	time
1	30-60s

Set	time
1	30-60s

Set	time
1	30-60s

Hip Mobility

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Mobility
Horizontal Loading

ULT
Loaded Beast to Front Step

Set	Reps
1	10

UMT
Prone Thread The Needle Step

Set	Reps
1	5 each side; 10

UMT
Quadruped Medial Hip Stretch w/ Rotation

Set	Reps
1	5 each side

ULT
Single Leg Child’s Pose

Set	Reps
1	10

ULT
Side Lying Scorpion Pose

If you aren't able to add the leg twisting over, Simply do the first part of the move and skip that.

Set	Reps
1	2-4 each side

ULT
Hip Flexor / Hamstring Rock

Set	Reps
1	3-5 each side

UMT
Low Atomic Frog

Set	Time
1	20-30s h:m:s

Foam Rolling
Horizontal Loading

ULT
Thoracic Spine – Foam Roll

Set	Time
1	30s h:m:s

LAR
Activation – Foam Roll Glutes

Set	Time
1	30-60s h:m:s

ULT
Self Massage: Foam Roll Inner Thigh

Set	Time
1	30-60s h:m:s

Quadriceps – Foam Roll

Set	Time
1	30-60s h:m:s

Calves – Foam Roll

Set	Time
1	30-60s h:m:s

Recovery Blocks

Mobility Horizontal Loading

ULT Loaded Beast to Front Step

UMT Prone Thread The Needle Step

UMT Quadruped Medial Hip Stretch w/ Rotation

ULT Single Leg Child’s Pose

ULT Side Lying Scorpion Pose

ULT Hip Flexor / Hamstring Rock

UMT Low Atomic Frog

Foam Rolling Horizontal Loading

ULT Thoracic Spine – Foam Roll

LAR Activation – Foam Roll Glutes

ULT Self Massage: Foam Roll Inner Thigh

Quadriceps – Foam Roll

Calves – Foam Roll

Mobility
Horizontal Loading

ULT
Loaded Beast to Front Step

UMT
Prone Thread The Needle Step

UMT
Quadruped Medial Hip Stretch w/ Rotation

ULT
Single Leg Child’s Pose

ULT
Side Lying Scorpion Pose

ULT
Hip Flexor / Hamstring Rock

UMT
Low Atomic Frog

Foam Rolling
Horizontal Loading

ULT
Thoracic Spine – Foam Roll

LAR
Activation – Foam Roll Glutes

ULT
Self Massage: Foam Roll Inner Thigh