LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

AHHPS 4Q Dynamic Stretches

Child’s Pose to Cobra 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Prone Rotation to Rotational 1/2 Kneel 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Step Forward Flex then Step Back Extend 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

G2S Forward to Lateral Lunge with Balance 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Squat to Lunge w/ OH Reach 2 x 10

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

ViPR PRO T-Step Rotations 2 x 10

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Wide Stance Low to High Rotations 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

DB Multi-planar Lunge with Reaches 2 x 10

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

SF Dynamic Stretches/Active Rest

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Active Rest Day...Dynamic Stretches
Optional: Bike/Climbing Wall/ Moderate Metabolic Work and/or Pilates, Yoga etc....

Recovery Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Prone Rotation to Rotational 1/2 Kneel

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

UMT
G2S Forward to Lateral Lunge with Balance

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LLT
Squat to Lunge w/ OH Reach

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

LMT
ViPR PRO T-Step Rotations

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

LMT
Wide Stance Low to High Rotations

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled