LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

Bar Shoulder Extension Stretch [MS] 2 x 1m

Set	time	intensity
1	1m	3
2	1m	3

Single Arm Lat Stretch [MS] 2 x 30s

Set	time	intensity
1	30s	3
2	30s	3

TRX Pectoralis Stretch [MS] 2 x 30s

Set	time	intensity
1	30s	3
2	30s	3

Static Single-leg Hamstring Stretch [MS] 2 x 30s

Set	time	intensity
1	30s	3
2	30s	3

Calf Stretch on a Slant Board – Foot & Ankle 3 x 1m

Set	time	intensity
1	1m	3
2	1m	3
3	1m	3

Shoulder Extension Rocking [MS] 2 x 30s

Set	time	intensity
1	30s	3
2	30s	3

Recovery Session

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Recovery
Horizontal Loading

LAR
Bar Shoulder Extension Stretch [MS]

Set	Time	Intensity
1	1m h:m:s	3 RPE
2	1m h:m:s	3 RPE

Single Arm Lat Stretch [MS]

Set	Time	Intensity
1	30s h:m:s	3 RPE
2	30s h:m:s	3 RPE

LAR
TRX Pectoralis Stretch [MS]

Set	Time	Intensity
1	30s h:m:s	3 RPE
2	30s h:m:s	3 RPE

Static Single-leg Hamstring Stretch [MS]

Set	Time	Intensity
1	30s h:m:s	3 RPE
2	30s h:m:s	3 RPE

ULT
Calf Stretch on a Slant Board – Foot & Ankle

Set	Time	Intensity
1	1m h:m:s	3 RPE
2	1m h:m:s	3 RPE
3	1m h:m:s	3 RPE

Shoulder Extension Rocking [MS]

Set	Time	Intensity
1	30s h:m:s	3 RPE
2	30s h:m:s	3 RPE