Mobilize and stretch Hips

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Mobility
Horizontal Loading

Warm up with foam rolling

1. Half crab
2. Thread the needle to step and Adductor stretch
3. Prone Thread the needle
4. Ankle rocks
5. Calf activation

LAR
Self-Massage: Quadriceps

"How-to" self-massage for the Quads

Set	Reps
1	10

ULT
Glute – Foam Rolling

Set	Reps
1	10

LAR
Self-Massage: Adductors

"How-to" self-massage for the inner thigh

Set	Reps
1	10

LAR
Self-Massage: Lower Leg

"How-to" on Self-Massage for the Lower Leg

Set	Reps
1	10

LLT
Band Calf Activation

Set	Reps
1	10

ULT
Half Crab Reach

Set	Reps
1	10

UMT
Prone Thread The Needle Step

Set	Reps
1	10

LAR UMT
1/2 Kneeling Ankle Rocks

This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.

Set	Reps
1	10

UMT
Side Lying 90-90

Set	Reps
1	10

Extend the bottom leg to get more on the glute

Recovery Blocks

Mobility Horizontal Loading

LAR Self-Massage: Quadriceps

ULT Glute – Foam Rolling

LAR Self-Massage: Adductors

LAR Self-Massage: Lower Leg

LLT Band Calf Activation

ULT Half Crab Reach

UMT Prone Thread The Needle Step

LAR UMT 1/2 Kneeling Ankle Rocks

UMT Side Lying 90-90