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

Hips & Spine buildUP —> NO LOAD

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

Recovery Blocks

RUB & SCRUB
Horizontal Loading

This block is smoke but it is the best way to change the viscosity of your tissue around hips and rib cage.

LLT LAR
Rub & Scrub-Restore The Ring
Set Time
1 10-15s each area h:m:s

Rub vigorously your hip bones and sacrum

LAR ULT
Foam roller-Sternum/Rib Cage Rub & Scrub (horizontal))
Set Time
1 10-15s each area h:m:s

Rub vigorously on your rib cage

HIPS TRI-SET
Tri-Set x 1

This block focuses on the health and function of the hips. Perform comfortably exercise by exercise in 2-4 rounds. If you need to separate it from the spine block below, no problem.

GAR UMT
Standing to Half Knee, Ground Reach
reps 8-12 alternate steps
Tempo controlled
Set Reps Tempo
1 8-12 alternate steps Controlled

Drive pelvis away from reaching hand

UMT
Prone to Supine, Hip Lift
reps 8-12 alternate sides
Tempo controlled
Set Reps Tempo
1 8-12 alternate sides Controlled

Perform smooth as one move

UMT
Anterior Step, Rotation to Heel sit
reps 8-12 alternate sides
Tempo controlled
Set Reps Tempo
1 8-12 alternate sides Controlled

SPINE TRI-SET
Tri-Set x 1

This block focuses on the health and function of the spine. Perform comfortably exercise by exercise in 2-4 rounds. If you need to separate it from the hips block above, no problem.

ULT
Dynamic Arms Swing (vertical & horizontal)
reps 10+10
Tempo controlled
Set Reps Tempo
1 10+10 Controlled
LAR UMT
Anterior Step, Type 1 Reach
reps 8-12 alternate sides
Tempo controlled
Set Reps Tempo
1 8-12 alternate sides Controlled

1. Reach across
2. Reach above

LAR UMT
J – Alternating Thoracic Kayaks
reps 8-12
Tempo controlled
Credit to: Gymnazo, CA
Set Reps Tempo
1 8-12 Controlled

One forward and one back = 2 reps. Change directions in the next round.