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

3D Lower Body Mobility / SMR Lower Body

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

Day - 3D Lower Body Mobility. Perform the lower body mobility routine during the day to address some of the key areas in the body that tend to become immobile. When these area don't function well they can have a profound affect on how our body moves.

Evening - SMR Lower Body. Utilizing a foam roller, lacrosse ball or other soft tissue tool, follow the videos below during the evening to address the soft tissue quality of your tissues. This is a great way to wind down and relax before going to bed.

Recovery Blocks

3D LOWER BODY MOBILITY
Horizontal Loading

LAR UMT
3D MOBILITY MATRIX: ANKLE WITH KNEE DRIVER
Set Reps
1 12-24 REPS EACH SIDE
LAR UMT
3D MOBILITY MATRIX: ANT HIP WITH PELVIC DRIVER
Set Reps
1 12-24 REPS EACH SIDE
LAR UMT
3D MOBILITY MATRIX: POS HIP WITH PELVIC AND FOOT DRIVER
Set Reps
1 12-24 REPS EACH SIDE
LAR UMT
MOBILITY: LAT-MED HIP
Set Reps
1 12-24 REPS EACH SIDE

SMR Lower Body
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 1 min each h:m:s
Rub and Scrub Knee
Set Time
1 1 min each h:m:s
Rub and Scrub Pelvis
Set Time
1 1 min each h:m:s
LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time
1 2 min each h:m:s
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 2 min each h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 2 min each h:m:s
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time
1 2 min each h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2 min each h:m:s