LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
4Q Foot/Ankle Mobility 1
Horizontal
Calf Pumps
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Half Kneeling Dorsi Flexion
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
SL Balance Rotational Knee Driver
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Ankle Roll
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
4Q Hip Mobility 1
Horizontal
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Alternating Pigeon
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
DB OH Reach with Step
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
T-Spine 4Q Mobility 1
Horizontal
Stability Ball Child’s Pose
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Prone T-Spine Rotation
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Wall MB OH Extension
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
Band Step Type 2 Reaches
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
Lunch and Coffee Break : Fast-Paced Walk
Horizontal
Walk
Set time Tempo
1 7-30 min fast
Vinyasa Yoga / Tai chi
Horizontal
YOGA: Vinyasa
Set time
1 30min
Recovery: Tai Chi
Set time
1 30 min

AHHPSL2 Office Worker 4Q Mobility: Big 3

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

Follow this 4Q Mobility session designed to help create space at the key big 3 areas; the Foot and Ankle, The Hip, and the Thoracic Spine.

Recovery Blocks

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
LMT
Ankle Roll
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)

4Q Hip Mobility 1
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
UMT
Alternating Pigeon
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)
LLT
DB OH Reach with Step
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)

T-Spine 4Q Mobility 1
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
UMT
Prone T-Spine Rotation
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
LLT
Wall MB OH Extension
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)
LMT
Band Step Type 2 Reaches
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)

Lunch and Coffee Break : Fast-Paced Walk
Horizontal Loading

Do this fast paced walk at your lunch and coffee breaks to break up your day and help boost your energy. Also perform this without wearing sunglasses and try if possible to get some sun on as much exposed skin as possible for 10-15 min. Vitamin D will help aid in your recovery and give you an energy boost.

ULT
Walk
Set Time Tempo
1 7-30 min h:m:s Fast

Vinyasa Yoga / Tai chi
Horizontal Loading

Choose between Yoga, or Tai Chi

GAR UMT
YOGA: Vinyasa
Take a Vinyasa Flow Yoga class
Set Time
1 30min h:m:s
GAR UMT
Recovery: Tai Chi
Practicing Tai Chi or Qi Gong.
Set Time
1 30 min h:m:s