Set	time
1	1minute

Set	time
1	30 sec each side

Set	time
1	30 sec each side

Set	time
1	30 sec each side

Set	time
1	30 sec each side

Set	reps	Tempo	Rest
1	10	controlled	10
2	10	controlled	10

Set	reps	Tempo	Rest
1	5	controlled	10
2	5	controlled	10

Set	reps	Tempo	Rest
1	10	controlled	10
2	10	controlled	10

Set	reps	Tempo	Rest
1	10	controlled	10
2	10	controlled	10

Set	reps	Tempo	Rest
1	10	controlled	15
2	10	controlled	15

Set	reps	Tempo	Rest
1	10	controlled	15
2	10	controlled	15

Set	reps	Tempo	Rest
1	10	controlled	15
2	10	controlled	15

Set	reps	Tempo	Rest
1	8	controlled	20
2	8	controlled	20

Set	time
1	1 minutes

LD – WID BW Mobility Total Body

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Warm up
Horizontal Loading

ULT
LD – ULT – Fluid Dynamics Rub n Scrub Ankle, Knee, Pelvis

Set	Time
1	1minute h:m:s

ULT
Self-Massage: Foam Roll Lat

Set	Time
1	30 sec each side h:m:s

ULT
Self Massage: Foam Roll Inner Thigh

Set	Time
1	30 sec each side h:m:s

LAR
Self-Massage: Glutes

"How-to" self-massage for the glutes/posterior hip.

Set	Time
1	30 sec each side h:m:s

ULT
Foot Pin and Stretch

Set	Time
1	30 sec each side h:m:s

UMT
Dowel Rod Halo

Set	Reps
1	12

LAR ULT
Supine Slide Hip Decouple

Set	Reps
1	12

you can use the shiny side down of a paper plate

LAR UMT
Prone Atomic Frog T1 HpDC

T1= Threshold 1

Set	Reps
1	10

UMT
Eye Tracking Rotational Jump

Set	Reps
1	10

Mobility Working Block
Circuit x 2

ULT
Calf Raise

reps 10

Tempo controlled

Rest 10

Set	Reps	Tempo	Rest
1	10	Controlled	10 (h:m:s)
2	10	Controlled	10 (h:m:s)

UMT
Kneeling Zig Zag G2S

reps 5

Tempo controlled

Rest 10

Set	Reps	Tempo	Rest
1	5	Controlled	10 (h:m:s)
2	5	Controlled	10 (h:m:s)

UMT
Prone T-Spine Rotation

reps 10

Tempo controlled

Rest 10

Set	Reps	Tempo	Rest
1	10	Controlled	10 (h:m:s)
2	10	Controlled	10 (h:m:s)

ULT
Crab Single Leg Squat

reps 10

Tempo controlled

Rest 10

Set	Reps	Tempo	Rest
1	10	Controlled	10 (h:m:s)
2	10	Controlled	10 (h:m:s)

LLT
ViPR PRO SL Hinge to Forward Lunge

reps 10

Tempo controlled

Rest 15

Set	Reps	Tempo	Rest
1	10	Controlled	15 (h:m:s)
2	10	Controlled	15 (h:m:s)

LMT
ViPR PRO Lateral Lunge with Anterior Shift

reps 10

Tempo controlled

Rest 15

Set	Reps	Tempo	Rest
1	10	Controlled	15 (h:m:s)
2	10	Controlled	15 (h:m:s)

Instead of using the Vipr, you can use a dowel

LMT
DB Multi-planar Lunge with Reaches

reps 10

Tempo controlled

Rest 15

Set	Reps	Tempo	Rest
1	10	Controlled	15 (h:m:s)
2	10	Controlled	15 (h:m:s)

reach cross body with arms long

UMT
Push Up to Rotation

reps 8

Tempo controlled

Rest 20

Set	Reps	Tempo	Rest
1	8	Controlled	20 (h:m:s)
2	8	Controlled	20 (h:m:s)

Cool Down
Horizontal Loading

UMT
Side Lying 90-90

Set	Reps
1	10

ULT
Child’s Pose to Cobra

Set	Time
1	1 minutes h:m:s

LAR ULT
Ankle Squash with Lateral breathing RP

Restful pose, stretch for the quads and breathing conditioning

Set	Reps
1	2 mintes

Recovery Blocks

Warm up Horizontal Loading

ULT LD – ULT – Fluid Dynamics Rub n Scrub Ankle, Knee, Pelvis

ULT Self-Massage: Foam Roll Lat

ULT Self Massage: Foam Roll Inner Thigh

LAR Self-Massage: Glutes

ULT Foot Pin and Stretch

UMT Dowel Rod Halo

LAR ULT Supine Slide Hip Decouple

LAR UMT Prone Atomic Frog T1 HpDC

UMT Eye Tracking Rotational Jump

Mobility Working Block Circuit x 2

ULT Calf Raise reps 10 Tempo controlled Rest 10

UMT Kneeling Zig Zag G2S reps 5 Tempo controlled Rest 10

UMT Prone T-Spine Rotation reps 10 Tempo controlled Rest 10

ULT Crab Single Leg Squat reps 10 Tempo controlled Rest 10

LLT ViPR PRO SL Hinge to Forward Lunge reps 10 Tempo controlled Rest 15

LMT ViPR PRO Lateral Lunge with Anterior Shift reps 10 Tempo controlled Rest 15

LMT DB Multi-planar Lunge with Reaches reps 10 Tempo controlled Rest 15

UMT Push Up to Rotation reps 8 Tempo controlled Rest 20

Cool Down Horizontal Loading

UMT Side Lying 90-90

ULT Child’s Pose to Cobra

LAR ULT Ankle Squash with Lateral breathing RP