LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
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
Half Kneel Loaded Shoulder Flexion
Set reps load Tempo
1 5 moderate controlled
2 5 moderate controlled
Wall Alternating Overhead Reach
Set reps Tempo
1 10 controlled
2 10 controlled
Dowel Rod Halo
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

TJS (1) Work-in recovery: Shoulder Mobility

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

Today's session uses the 7-Step Prep protocol (well, I added an extra) as an Active Recovery strategy. The goal is to improve shoulder mobility while also improving circulation and helping to reduce soreness.

Recovery Blocks

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
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps Load Tempo
1 5 Moderate Controlled
2 5 Moderate Controlled
ULT
Wall Alternating Overhead Reach
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Dowel Rod Halo
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