LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
SMS: 4Q Foot/Ankle Mobility SB
Circuit x 2
Calf Pumps
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Half Kneeling Dorsi Flexion
Set reps 0 Tempo
1 8 each side controlled
2 8 each side controlled
SL Balance Rotational Knee Driver
Set reps 0 Tempo
1 8 each side controlled
2 8 each side controlled
Set reps load Tempo
1 8 each side light controlled
2 8 each side light controlled
Big Toe Corkscrew Monster Band Spiral Squat
Set reps Tempo
1 8 each side controlled
2 8 each side controlled
SMS: Hips SB
Horizontal
Rub and Scrub Pelvis
Set time
1 2 mins each side
Prisoner Runner’s Hinge
Set reps
1 8 each side
2 8 each side
Supine Slide Hip Decouple
Set reps
1 8 each side
2 8 each side
Prone Atomic Frog T1 HpDC
Set reps
1 8 each side
Prisoner Runner’s Medial Hinge
Set reps
1 8 each side
2 8 each side
Open Chain Hip Internal Rotation Quick Release
Set reps
1 8 each side
2 8 each side
Eye Tracking Lateral Lunge
Set reps
1 8 each side
2 8 each side
SMS: T-Spine Mobility SB
Circuit x 2
Stability Ball Child’s Pose
Set reps Tempo
1 6 alt each side controlled
2 6 alt each side 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

SMS: SB Recovery Session

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

To have the body move in sport specific movements for fluid flow, neural stimulation, and to familiarize the body with positions which might be asked of it during exercise and sport. To help the body recover from any stiffness that might result after training days.

Recovery Blocks

SMS: 4Q Foot/Ankle Mobility SB
Circuit x 2

LLT
Calf Pumps
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
ULT
Half Kneeling Dorsi Flexion
reps 8 each side
0
Tempo controlled
Set Reps Tempo
1 8 each side Controlled
2 8 each side Controlled
UMT
SL Balance Rotational Knee Driver
reps 8 each side
0
Tempo controlled
Set Reps Tempo
1 8 each side Controlled
2 8 each side Controlled
reps 8 each side
load light
Tempo controlled
Set Reps Load Tempo
1 8 each side Light Controlled
2 8 each side Light Controlled
LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps 8 each side
Tempo controlled
Set Reps Tempo
1 8 each side Controlled
2 8 each side Controlled

SMS: Hips SB
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 2 mins each side h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Prisoner Runner’s Hinge
Set Reps
1 8 each side
2 8 each side

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8 each side
2 8 each side

MOBILITY - Used to foster and maintain space in the body’s segments

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 8 each side

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 8 each side
2 8 each side

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8 each side
2 8 each side

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Lateral Lunge
Set Reps
1 8 each side
2 8 each side

STIMULATION - Intended to stimulate sensory-motor responses

SMS: T-Spine Mobility SB
Circuit x 2

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

LAR ULT
Stability Ball Child’s Pose
reps 6 alt each side
Tempo controlled
Set Reps Tempo
1 6 alt each side Controlled
2 6 alt each side Controlled

Alternate the child's pose to one side, then the other, to get more of a lat stretch

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