LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
GH Unloaded Hip Mobility
Horizontal
Quadruped Medial Hip Stretch
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Pigeon Thread the Needle
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Wide Stance Hip Decouple
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
GH Unloaded T-Spine Mobility
Horizontal
Prone Sway Back Rocks
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Side Lying 90-90
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Prone T-Spine Rotation
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Wall Warding with Crossover Step/Lunge
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
GH Unloaded Shoulder Mobility
Horizontal
Self-Massage: Foam Roll Lat
Set time Tempo
1 00:00:40(R) controlled
2 00:00:40(L) controlled
Stability Ball Child’s Pose
Set reps Hold
1 5-8
2 5-8
Crab Single Leg Squat
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Wall Alternating Overhead Reach
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
Dowel Rod Halo
Set reps Tempo
1 5-8 controlled
2 5-8 controlled

[GH] MOBILITY_ Hip / T-Spine/ Shoulder

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

Recovery Blocks

GH Unloaded Hip Mobility
Horizontal Loading

4 exercises that gradually progress to improve Hip Mobility

LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
LAR UMT
Wide Stance Hip Decouple
Wide and Staggered Stance
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled

GH Unloaded T-Spine Mobility
Horizontal Loading

ULT
Prone Sway Back Rocks
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled

Important to maintain a Sway Back posture ie back should NOT flatten out as you rock back and forth

UMT
Side Lying 90-90
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
UMT
Prone T-Spine Rotation
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
UMT
Wall Warding with Crossover Step/Lunge
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled

GH Unloaded Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Time Tempo
1 00:00:40(R) h:m:s Controlled
2 00:00:40(L) h:m:s Controlled
LAR ULT
Stability Ball Child’s Pose
Set Reps Hold
1 5-8 h:m:s
2 5-8 h:m:s
ULT
Crab Single Leg Squat
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
ULT
Wall Alternating Overhead Reach
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled

Theraband(long band)
or a towel