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

Half Kneeling Dorsi Flexion 2 x 10

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

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 2 x 10

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

Alternating Pigeon 2 x 10

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

Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation 2 x 10

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

DB OH Reach with Step 2 x 10

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

T-Spine 4Q Mobility 1

Stability Ball Child’s Pose 2 x 10

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

Prone T-Spine Rotation 2 x 10

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

Wall MB OH Extension 2 x 10

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

Band Step Type 2 Reaches 2 x 10

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

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)

ULT
Half Kneeling Dorsi Flexion

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

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
Giant Set x 2

LAR ULT
Supine Slide Hip Decouple

reps 10

Tempo controlled

Rest 30s

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

UMT
Alternating Pigeon

reps 10

Tempo controlled

Rest 30s

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

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

reps 10

load light

Tempo controlled

Rest 30s

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

LLT
DB OH Reach with Step

reps 10

load light

Tempo controlled

Rest 30s

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

UMT
Prone T-Spine Rotation

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

LLT
Wall MB OH Extension

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

LMT
Band Step Type 2 Reaches

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