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

(JR) Work In Recovery Day

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

Work in recovery day focusing on Legs Hips and Thoracic Spine

Recovery Blocks

Activation for full body movement/basketball
Horizontal Loading

Activation for full body Unloaded and Loaded movement workout, or Activation prior to Basketball.
This Activation has 4 Fluid Dynamics exercises, 2 SMUR, 2 Excitation and 1 Stimulation. It can also be used as a portion of a work in day. It should take about 10-12 minutes.

LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 10 h:m:s

Self Massage lower calf near achilles, and Higher area near the Knee

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 10
ULT
Self Massage: Foam Roll Inner Thigh
Set Time
1 10 h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 10 h:m:s
LMT
Big Toe Corkscrew Monster Band Spiral Squat
Set Reps
1 10
UMT
Elevated Underswitch
Set Reps
1 10
LLT
Percussive Exhalation OH Squat
Set Reps
1 10

3 Percussive breaths each rep, OH Squat with band at hands

LMT
Mini Band Rotational Ward Quick Release
Set Reps
1 10

2 Sets 6 each Leg

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

1 set 5 each side Lateral Lunge with eye tracking, vary hand position each rep.

7-Step Warm-Up Thoracic Spine
Horizontal Loading

7- Step Up Warm For people that sit at a Desk, or clients that would like to move better through the thoracic spine. Golfers.

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Time Hold
1 10 h:m:s h:m:s h:m:s
2 10 h:m:s h:m:s h:m:s
LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps
1 10
2 10
LAR ULT
Upward Downward Dog
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Side Lying 90-90
Set Reps Hold
1 10 h:m:s
2 10 h:m:s
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 10
2 10
UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps Hold
1 10 h:m:s
2 10 h:m:s
GAR ULT
Head Preposition, Lunge
Set Reps
1 10
2 10