LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

4Q Foot/Ankle Mobility 1

Calf Pumps 2 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2	10	light	controlled	30s

Step Forward Flex then Step Back Extend 1 x 10

Set	reps
1	10

SL Balance Rotational Knee Driver 2 x 10

Set	reps	Tempo	Rest
1	10	controlled	30s
2	10	controlled	30s

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2	10	light	controlled	30s

4Q Hip Mobility 1

Supine Slide Hip Decouple 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	30s
2		controlled
3		controlled

Quadruped Medial Hip Stretch 1 x 10

Set	reps
1	10

Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2		heavy	controlled
3		heavy	controlled

DB OH Reach with Step 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2		heavy	controlled
3		heavy	controlled

T-Spine 4Q Mobility 1

Stability Ball Child’s Pose 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	30s
2		controlled
3		controlled

Prone T-Spine Rotation 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	30s
2		controlled
3		controlled

Wall MB OH Extension 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2		heavy	controlled
3		heavy	controlled

Band Step Type 2 Reaches 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	30s
2		heavy	controlled
3		heavy	controlled

TJS – 4Q Mobility: Big 3

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2	10	Light	Controlled	30s (h:m:s)

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps
1	10

UMT
SL Balance Rotational Knee Driver

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2	10	Controlled	30s (h:m:s)

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2	10	Light	Controlled	30s (h:m:s)

4Q Hip Mobility 1
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2		Controlled	(h:m:s)
3		Controlled	(h:m:s)

LAR ULT
Quadruped Medial Hip Stretch

Set	Reps
1	10

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2		Heavy	Controlled	(h:m:s)
3		Heavy	Controlled	(h:m:s)

LLT
DB OH Reach with Step

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2		Heavy	Controlled	(h:m:s)
3		Heavy	Controlled	(h:m:s)

T-Spine 4Q Mobility 1
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2		Controlled	(h:m:s)
3		Controlled	(h:m:s)

UMT
Prone T-Spine Rotation

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2		Controlled	(h:m:s)
3		Controlled	(h:m:s)

LLT
Wall MB OH Extension

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2		Heavy	Controlled	(h:m:s)
3		Heavy	Controlled	(h:m:s)

LMT
Band Step Type 2 Reaches

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	30s (h:m:s)
2		Heavy	Controlled	(h:m:s)
3		Heavy	Controlled	(h:m:s)