LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
SMS: David Yang Foot/Ankle Mobility copy
Horizontal
Seated Midfoot Spiral Stretch/Massage
Set reps Hold
1 10 5s
2 10 5s
Retinaculum Pump
Set reps Hold
1 10 5s
2 10 5s
Foot Pin and Stretch
Set reps Tempo
1 5 controlled
2 5 controlled
Crouching Tiger
Set reps Hold
1 10 5s
2 10 5s
Wall Rotational Foot Reaches
Set reps Tempo
1 10 controlled
2 10 controlled
Ankle Roll
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Loaded T-Squat
Set reps load Tempo
1 5 light controlled
2 5 light controlled
KB Single Leg Squat Touchdown
Set reps load Tempo
1 5 light controlled
2 5 light controlled
SMS: David Yang Hip Mobility
Horizontal
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Supine Slide Hip Decouple
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Pigeon Thread the Needle
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 each side light 5s
2 5 each side light 5s
IR Active Hamstring Stretch
Set reps Hold
1 5 each side 5s
2 5 each side 5s
In Out Squat
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Prisoner Runner’s Hinge
Set reps Tempo
1 8 each side controlled
2 8 each side controlled
Hip IR Quick Release
Set reps
1 6 each side
2 6 each side
Kneeling Zig Zag G2S
Set reps Tempo
1 4 each side controlled
2 4 each side controlled
SMS: David Yang: T-Spine Mobility
Circuit x 2
Self-Massage: T-Spine
Set time
1 2-3 minutes
2 2-3 minutes
Self-Massage: Foam Roll Lat
Set time
1 :20-30 sec each side
2 :20-30 sec each side
Self-Massage: Elbow
Set time
1 :45 sec each arm
2 :45 sec each arm
Stability Ball Child’s Pose
Set reps Tempo
1 8 controlled
2 8 controlled
Prone T-Spine Rotation
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Wall MB OH Extension
Set reps Tempo
1 8 controlled
2 8 controlled
Band Step Type 2 Reaches
Set reps Tempo
1 6 controlled
2 6 controlled
Type 1 Spinal Motion Percussive Exhalation
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Band Overhead Press Outs with Step
Set reps Tempo
1 6 each side controlled
2 6 each side controlled
Side Lying 90-90
Set reps Tempo
1 8 each side, with exhale controlled
2 8 each side, with exhale controlled

SMS: David Yang Mobility Blocks: Foot/Ankle, Hip, T-Spine

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Recovery Blocks

SMS: David Yang Foot/Ankle Mobility copy
Horizontal Loading

LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Retinaculum Pump
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Foot Pin and Stretch
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Crouching Tiger
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s

Hold while on the Toes

UMT
Wall Rotational Foot Reaches
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Ankle Roll
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LMT
Loaded T-Squat
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LLT
KB Single Leg Squat Touchdown
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled

Emphasis on driving the knee over the toe while sitting through the hips (keep your heel down).

SMS: David Yang Hip Mobility
Horizontal Loading

Exercises that gradually progress to improve Hip Mobility

LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Hold
1 5 each side Light 5s h:m:s
2 5 each side Light 5s h:m:s
ULT
IR Active Hamstring Stretch
Set Reps Hold
1 5 each side 5s h:m:s
2 5 each side 5s h:m:s

Only hold for a long 2 seconds on each side, or for the duration of one deep breath.

UMT
In Out Squat
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 8 each side Controlled
2 8 each side Controlled
Hip IR Quick Release
Set Reps
1 6 each side
2 6 each side
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 4 each side Controlled
2 4 each side Controlled

SMS: David Yang: T-Spine Mobility
Circuit x 2

Mobility Warm-Up for T Spine Mobility, breathing and posture.

LAR
Self-Massage: T-Spine
time 2-3 minutes
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2-3 minutes h:m:s
2 2-3 minutes h:m:s
ULT
Self-Massage: Foam Roll Lat
time :20-30 sec each side
Set Time
1 :20-30 sec each side h:m:s
2 :20-30 sec each side h:m:s
LAR
Self-Massage: Elbow
time :45 sec each arm
"How-to" self-massage for the Elbow
Set Time
1 :45 sec each arm h:m:s
2 :45 sec each arm h:m:s
LAR ULT
Stability Ball Child’s Pose
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled
UMT
Prone T-Spine Rotation
reps 6 each side
Tempo controlled
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
LLT
Wall MB OH Extension
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled
LMT
Band Step Type 2 Reaches
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Type 1 Spinal Motion Percussive Exhalation
reps 6 each side
Tempo controlled
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
LLT
Band Overhead Press Outs with Step
reps 6 each side
Tempo controlled
Set Reps Tempo
1 6 each side Controlled
2 6 each side Controlled
UMT
Side Lying 90-90
reps 8 each side, with exhale
Tempo controlled
Set Reps Tempo
1 8 each side, with exhale Controlled
2 8 each side, with exhale Controlled