LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

Horizontal

Self-Massage: Foam Roll Lat 1 x 1

Set	reps	time
1	1	:30

Type 2 Spinal Motion Forced Exhalation 2 x 10e

Set	reps
1	10e
2	10e

Big Toe Corkscrew Rotational Wall Ward Quick Release 2 x 10

Set	reps
1	10
2	10

Percussive Exhalation OH Squat 2 x 10

Set	reps
1	10
2	10

Eye Tracking Lateral Lunge 2 x 10

Set	reps
1	10
2	10

Body Clapping – Rib Cage/Arm Pits 2 x 1

Set	reps	time
1	1	:30
2	1	:30

AM 7 Step T-Spine Recovery Day

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Horizontal Loading

This 4Q activation session is designed for a T-Spine Recovery Day.

ULT
Self-Massage: Foam Roll Lat

Set	Reps	Time
1	1	:30 h:m:s

LMT
Type 2 Spinal Motion Forced Exhalation

Set	Reps
1	10e
2	10e

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release

Set	Reps
1	10
2	10

LLT
Percussive Exhalation OH Squat

Set	Reps
1	10
2	10

UMT
Eye Tracking Lateral Lunge

Set	Reps
1	10
2	10

LMT LAR
Body Clapping – Rib Cage/Arm Pits

Set	Reps	Time
1	1	:30 h:m:s
2	1	:30 h:m:s

Recovery Blocks

Horizontal Loading

ULT Self-Massage: Foam Roll Lat

LMT Type 2 Spinal Motion Forced Exhalation

UMT Big Toe Corkscrew Rotational Wall Ward Quick Release

LLT Percussive Exhalation OH Squat

UMT Eye Tracking Lateral Lunge

LMT LAR Body Clapping – Rib Cage/Arm Pits

ULT
Self-Massage: Foam Roll Lat

LMT
Type 2 Spinal Motion Forced Exhalation

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release

LLT
Percussive Exhalation OH Squat

UMT
Eye Tracking Lateral Lunge

LMT LAR
Body Clapping – Rib Cage/Arm Pits