I have created a Recovery session for you this week. You have worked hard through the first 4 weeks, and before we change things up a bit in week 6, I want you to fully feel recovered and ready to go. This session focuses on the three major areas in your body, the foot & ankle, hips, and t-spine. I would like you to go through each exercise controlled, repeating for a second set if you feel you need it. Please watch each video and try to mimic the form as best as you can. Let me know if you need adjustments.
JM – 4Q Recovery: 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
JM – Half Kneel Lunge with Overhead Weight
Grab a light dumbbell or medicine ball. As you lunge, raise the weight over your head. As you are lunging, make sure to extend through the lunge. Return to a standing position, and repeat with the other leg.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |
ADJUSTMENT - Do not need to use weight, can be bodyweight. Make sure you plant your front foot, and rock the hips forward at the end of the lunge.
LMT
JM – Small Band Triplane Steps
Step into a small band and keep it ankle height. Step forward with the right foot while quickly returning the foot to neutral position. Step to the right while quickly returning the foot to neutral position. Finally, Step back while quickly returning the foot to neutral position. Then repeat with the other foot.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Light | Controlled | 30s (h:m:s) |
ADJUSTMENT - Do not need to use a band. If not using a band, try to keep the moving foot off the ground the entire time, and just tap the toe on the ground.
4Q Hip Mobility 1
Horizontal Loading
LAR
ULT
Supine Slide Hip Decouple
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |
ADJUSTMENT - Can be done with socks on the floor.
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) |
ADJUSTMENT - Can be done kneeling on the floor, and reaching on the couch or a chair.
UMT
JM – Prone T-Spine Rotation
Start in table top position. Bring your right arm underneath your left and reach while bringing your right shoulder close to the ground. Then bring your arm back out and turn your body to reach your right arm to the sky.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |