LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Horizontal
AHHPS 4Q Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 controlled
2 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 controlled
2 6 controlled
Pigeon Thread the Needle
Set reps Tempo
1 6 controlled
2 6 controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 light 5s
2 5 heavy 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
2 5 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
2 10 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
2 5 controlled
AHHPS 4Q T-Spine Mobility
Circuit x 2
Prone Sway Back Rocks
Set reps Tempo
1 10 controlled
2 10 controlled
Lying Extension with Lateral Flexion
Set reps Hold
1 5 10s
2 5 10s
Side Lying 90-90
Set reps Tempo
1 5 controlled
2 5 controlled
Prone T-Spine Rotation
Set reps Tempo
1 5 controlled
2 5 controlled
Wall Warding with Crossover Step/Lunge
Set reps Tempo
1 10 controlled
2 10 controlled
Loaded Kneeling Type 2 Stretches
Set reps load Hold
1 5 light 5s
2 5 light 5s
DB Split 1 Arm Swing
Set reps
1 10
2 10
ViPR PRO Step w/ Type 1 Shift
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Cooldown
Horizontal
Weighted Belly Breathing
Set reps
1 10

AHHPS 4Q THORACIC AND HIP MOBILITY W1

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

Still feeling very tight from the lower back pain, the first workout will be led by the trainer to get the client to get moving again. Improving their fluid dynamics due to too much resting and sitting to "rest" the lower back.

Recovery Blocks

Working Block
Horizontal Loading

Walk on the treadmill for 10mins.

AHHPS 4Q Hip Mobility
Horizontal Loading

8 exercises that gradually progress to improve Hip Mobility

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Heavy 5s h:m:s
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
UMT
In Out Squat
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled
2 5 Controlled

AHHPS 4Q T-Spine Mobility
Circuit x 2

ULT
Prone Sway Back Rocks
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled

Important to maintain a Sway Back posture ie back should NOT flatten out as you rock back and forth

UMT
Lying Extension with Lateral Flexion
reps 5
Hold 10s
Set Reps Hold
1 5 10s h:m:s
2 5 10s h:m:s

Hold each rep for 1 long breath

UMT
Side Lying 90-90
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Prone T-Spine Rotation
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Wall Warding with Crossover Step/Lunge
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Loaded Kneeling Type 2 Stretches
reps 5
load light
Hold 5s
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
LLT
DB Split 1 Arm Swing
reps 10
Set Reps
1 10
2 10
LMT
ViPR PRO Step w/ Type 1 Shift
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

Cooldown
Horizontal Loading

GAR LLT
Weighted Belly Breathing
Set Reps
1 10