LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Cardio
Horizontal
Exercise bike
Set time
1 10 mins
Rowing machine (cardio) [MC]
Set time Rest
1 1 minute 2 min
2 1 minute 2 min
3 1 minute 2 min
Lower Body mobility [MC]
Horizontal
Foam Roll Quads [MC]
Set reps
1 30-60 seconds
Foam Roll IT Band [MC]
Set time
1 30-60 seconds
Foam Roll Calves [MC]
Set time
1 30-60 seconds
Reverse lunge w/ Overhead reach
Set reps
1 10
2 10
Deep Squat Rotation [MC]
Set reps
1 10
2 10
Lower body stretches
Horizontal
Hip flexor/quad (Couch Stretch) [MC]
Set time
1 30-60
Supine Squat Stretch on Wall [MC]
Set time
1 30-60
Supine Pigeon Wall Stretch [MC]
Set time
1 30-60
Supine Wall Hamstring Stretch [MC]
Set time
1 30-60
Restore Childs Pose Lat Reach
Set time
1 30-60
4Q upper mobility practice | [MC]
Horizontal
Hypervolt on chest [MC]
Set time
1 30-60 seconds
Hypervolt on traps [MC]
Set time
1 30-60 seconds
Thoracic Extension on Foam Roller [MC]
Set time
1 30-60 seconds
Foam Roll Lats [MC]
Set reps
1 30 seconds
T Spine Mobility Thread The Needle Reach
Set reps
1 10 each side
2 10 each side
Prone Snow Angel
Set reps
1 10
2 10
Resistance Band Shoulder Rotation [MC]
Set reps
1 15
Band Step Type 2 Reaches
Set reps
1 10
2 10
ViPR PRO Half Kneel OH Rotational Press
Set reps
1 10 each side
2 10 each side

Work In – Lars

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

Recovery Blocks

Cardio
Horizontal Loading

LLT
Exercise bike
Set Time
1 10 mins h:m:s

Keep HR ~ appropriate for zone 2

LLT
Rowing machine (cardio) [MC]
Set Time Rest
1 1 minute h:m:s 2 min (h:m:s)
2 1 minute h:m:s 2 min (h:m:s)
3 1 minute h:m:s 2 min (h:m:s)

Lower Body mobility [MC]
Horizontal Loading

ULT
Foam Roll Quads [MC]
Do each leg at least 30 seconds. Hold on tender spots, breathe deeply. Inhale through nose. Use vibrating HyperIce if available
Set Reps
1 30-60 seconds
ULT
Foam Roll IT Band [MC]
Set Time
1 30-60 seconds h:m:s
ULT
Foam Roll Calves [MC]
Set Time
1 30-60 seconds h:m:s
UMT
Reverse lunge w/ Overhead reach
Set Reps
1 10
2 10
UMT
Deep Squat Rotation [MC]
Set Reps
1 10
2 10

Lower body stretches
Horizontal Loading

ULT
Hip flexor/quad (Couch Stretch) [MC]
Hold 30 seconds each side, place pad under knee. Dont start too close to wall or box as it may be too deep of stretch.
Set Time
1 30-60 h:m:s
ULT
Supine Squat Stretch on Wall [MC]
Set Time
1 30-60 h:m:s
ULT
Supine Pigeon Wall Stretch [MC]
Set Time
1 30-60 h:m:s
ULT
Supine Wall Hamstring Stretch [MC]
Set Time
1 30-60 h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 30-60 h:m:s

4Q upper mobility practice | [MC]
Horizontal Loading

LLT
Hypervolt on chest [MC]
Set Time
1 30-60 seconds h:m:s
LLT
Hypervolt on traps [MC]
Set Time
1 30-60 seconds h:m:s
ULT
Thoracic Extension on Foam Roller [MC]
Set Time
1 30-60 seconds h:m:s
ULT
Foam Roll Lats [MC]
Set Reps
1 30 seconds
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps
1 10 each side
2 10 each side
ULT
Prone Snow Angel
Set Reps
1 10
2 10
ULT
Resistance Band Shoulder Rotation [MC]
Set Reps
1 15
LMT
Band Step Type 2 Reaches
Set Reps
1 10
2 10
LMT
ViPR PRO Half Kneel OH Rotational Press
Set Reps
1 10 each side
2 10 each side