LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Shoulder Mobility
Horizontal
Self-Massage: Foam Roll Lat
Set reps Hold
1 1 30s
Stability Ball Child’s Pose
Set reps Hold
1 10 5s
2 10 5s
Crab Single Leg Squat
Set reps Tempo
1 5 controlled
2 5 controlled
Wall Alternating Overhead Reach
Set reps Tempo
1 10 controlled
2 10 controlled
KB 1 Arm OH Rotational Press
Set reps load Tempo
1 5 light controlled
2 5 light controlled
KB Halo
Set reps load Tempo
1 10 light controlled
2 10 light controlled

4Q Shoulder Mobility – Level 1

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

Designed to encourage good movement mechanics through the shoulder girdle.

Recovery Blocks

AHHPS 4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps Hold
1 1 30s h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Crab Single Leg Squat
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Wall Alternating Overhead Reach
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
KB 1 Arm OH Rotational Press
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LMT
KB Halo
Switch Directions every 5 seconds
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

Use a dumbell, holding it by the ends.