LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

Half Kneeling Lateral Frog 4 x 5 ea

Set	reps	Hold	Rest
1	5 ea	10 sec	15 sec
2	5 ea	10 sec	15 sec
3	5 ea	10 sec	15 sec
4	5 ea	10 sec	15 sec

Kneeling Zig Zag G2S 4 x 5 ea

Set	reps	Rest
1	5 ea	15 sec
2	5 ea	15 sec
3	5 ea	15 sec
4	5 ea	15 sec

1-Arm Plank Get Up to Balance 4 x 8 ea

Set	reps	Rest
1	8 ea	15 sec
2	8 ea	15 sec
3	8 ea	15 sec
4	8 ea	15 sec

Restore Deep Squat 4 x 20 sec

Set	time	Rest
1	20 sec	30 sec
2	20 sec	30 sec
3	20 sec	30 sec
4	20 sec	30 sec

Mobility Day 2

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Working Block
Circuit x 4

UMT
Half Kneeling Lateral Frog

reps 5 ea

Hold 10 sec

Rest 15 sec

Set	Reps	Hold	Rest
1	5 ea	10 sec h:m:s	15 sec (h:m:s)
2	5 ea	10 sec h:m:s	15 sec (h:m:s)
3	5 ea	10 sec h:m:s	15 sec (h:m:s)
4	5 ea	10 sec h:m:s	15 sec (h:m:s)

UMT
Kneeling Zig Zag G2S

reps 5 ea

Rest 15 sec

Set	Reps	Rest
1	5 ea	15 sec (h:m:s)
2	5 ea	15 sec (h:m:s)
3	5 ea	15 sec (h:m:s)
4	5 ea	15 sec (h:m:s)

ULT
1-Arm Plank Get Up to Balance

reps 8 ea

Rest 15 sec

Set	Reps	Rest
1	8 ea	15 sec (h:m:s)
2	8 ea	15 sec (h:m:s)
3	8 ea	15 sec (h:m:s)
4	8 ea	15 sec (h:m:s)

GAR ULT
Restore Deep Squat

time 20 sec

Rest 30 sec

Is a restful pose and and a stretch for the hips and low back.

Set	Time	Rest
1	20 sec h:m:s	30 sec (h:m:s)
2	20 sec h:m:s	30 sec (h:m:s)
3	20 sec h:m:s	30 sec (h:m:s)
4	20 sec h:m:s	30 sec (h:m:s)