LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
warmup
Horizontal
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time
1 30 seconds
Workout Blocks
4Q Foot/Ankle Mobility 1
Horizontal
Calf Pumps
Set reps load Tempo Rest
1 10 left light controlled 30s
2 10 right light controlled
Step Forward Flex then Step Back Extend
Set reps Tempo Rest
1 5 left controlled 30 seconds
2 5 right controlled
SL Balance Rotational Knee Driver
Set reps Tempo Rest
1 3-5 left controlled 30s
2 3-5 right controlled
Set reps load Tempo Rest
1 10 left light controlled 30s
2 10 right light controlled
4Q Hip Mobility 1
Horizontal
Reverse Lunge Medial Stick Squeeze
Set reps Tempo Rest
1 5 left controlled 30 sec
2 5 right controlled
Quadruped Medial Hip Stretch w/ Rotation
Set reps Tempo Rest
1 5 left controlled 30 seconds
2 5 right controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 5 left light controlled 30s
2 5 right light controlled
DB OH Reach with Step
Set reps load Tempo Rest
1 5 left light controlled 30s
2 5 right light controlled
T-Spine 4Q Mobility 1
Horizontal
Stability Ball Child’s Pose
Set reps Tempo Rest
1 6-8 controlled 30s
Prone T-Spine Rotation
Set reps Tempo Rest
1 5 left controlled 30 sec
2 5 right controlled
Wall MB OH Extension
Set reps load Tempo Rest
1 10 light controlled 30s
Band Step Type 2 Reaches
Set reps load Tempo Rest
1 5 left light controlled 30s
2 5 right light controlled
Cool Down Blocks
cooldown
Horizontal
Figure 8 Breathing for Recovery and Regeneration
Set reps 0 Tempo
1 30-45 seconds controlled

TJS – 4Q Mobility: Big 3

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

warmup
Horizontal Loading

A warmup movement for each of the "big 3" is done before the mobility work. The goal of each warmup movement is to activate and stimulate the body and nervous system.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time
1 30 seconds h:m:s

Workout Blocks

4Q Foot/Ankle Mobility 1
Horizontal Loading

Working on waking this area of your body up to enhance movement and balance. This block can be done at any time.

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10 left Light Controlled 30s (h:m:s)
2 10 right Light Controlled (h:m:s)
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo Rest
1 5 left Controlled 30 seconds (h:m:s)
2 5 right Controlled (h:m:s)

Focus gaze upward as you extend

UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 3-5 left Controlled 30s (h:m:s)
2 3-5 right Controlled (h:m:s)

Use wall or chair for balance if needed

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

Instead of holding a ViPR, use bodyweight only, or try holding a broomstick or a light dumbbell in the arm that is extended

4Q Hip Mobility 1
Horizontal Loading

Working on waking this area of your body up to enhance movement and balance. This block can be done at any time.

ULT
Reverse Lunge Medial Stick Squeeze
Set Reps Tempo Rest
1 5 left Controlled 30 sec (h:m:s)
2 5 right Controlled (h:m:s)

Use broomstick

UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Reps Tempo Rest
1 5 left Controlled 30 seconds (h:m:s)
2 5 right Controlled (h:m:s)

use pad (pillow, yoga mat, Airex pad) under knee if needed

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo Rest
1 5 left Light Controlled 30s (h:m:s)
2 5 right Light Controlled (h:m:s)

use pad (pillow, yoga mat, Airex pad) under knee if needed

LLT
DB OH Reach with Step
Set Reps Load Tempo Rest
1 5 left Light Controlled 30s (h:m:s)
2 5 right Light Controlled (h:m:s)

Use light dumbbells

T-Spine 4Q Mobility 1
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo Rest
1 6-8 Controlled 30s (h:m:s)
UMT
Prone T-Spine Rotation
Set Reps Tempo Rest
1 5 left Controlled 30 sec (h:m:s)
2 5 right Controlled (h:m:s)
LLT
Wall MB OH Extension
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)

If you don't have medicine ball, use a regular ball, or just slide hands up/down

LMT
Band Step Type 2 Reaches
Set Reps Load Tempo Rest
1 5 left Light Controlled 30s (h:m:s)
2 5 right Light Controlled (h:m:s)

Cool Down Blocks

cooldown
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Reps Tempo
1 30-45 seconds Controlled