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

Motor Control Recovery Session & Fascia Release/Mobilization

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

Purpose of this recovery workout is to work on shoulder mobility, Activation of muscles around the shoulders, as well as MOTOR CONTROL of shoulders and hips.

This month you will not be using the FMS app, but just the exercises below.

Recovery Blocks

Self Myofascial Release
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Complete 1 round of each self myofascial release exercise.

Teres Major Self Myofascial Release
Set Time
1 60 sec each side h:m:s
Self-Myofascial Release Exercises for Chest & Arms
Set Time
1 30 sec each sioe h:m:s

There are a couple of self myofascial releases in this video, so do 30 seconds for each one each side.

Trap & Serratus Anterior Activation + Hips
Horizontal Loading

Perform 2 sets of each exercise.

Lower Trap Activation
Set Reps Tempo
1 10 Controlled
2 10 Controlled

This has multiple exercises. I want you to do the first 2 only. For 1st one do 15 reps. For second one do 10 each side

Serratus Anterior Exercises
Set Reps Tempo
1 10 Controlled
2 10 Controlled

There are 4 exercises in this video: 1) Wall Slide With Foam Roller (do variation with band only) 15 reps. 2) DB Scaption 10 reps 3) Dolphin Push Up 10 reps 4) Reverse Bear Crawl- Overhead 15 Stpes

Hip Shift On Yoga Block
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled