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

‘Big 3’ Mobility Routine

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

This session focuses on getting the 'big 3' joints in the body moving well so that you can move more.

The big 3 consisting of;
- Ankle
- Hip
- Thoracic Spine

Recovery Blocks

Working Block
Horizontal Loading

Reps are arbitrary with these, the more reps of them you perform the better results you see. Think of it more as skill acquisition

ULT
Ankle Rotations
Try to draw the biggest circle you can with your big toe Use the arms to lock the rest of the leg in place, so no movement can occur anywhere other than the working joint Try to make the circle bigger with each rep performed
Set Reps
1 10
ULT
Closed Chain Ankle Rotations
Keep the pressure down with the foot as you draw circles with the knee
Set Reps
1 10
ULT
Hip CARs
Minimise any movement through the rest of the body as the hip rotates
Set Reps
1 10
ULT
Hip Flexion/Extension
Set Reps
1 10
ULT
Thoracic Spine Extension
Keep the ribs down on the
Set Reps
1 10
ULT
Seated Overhead Reach
If you struggle to stay tall, lift the hips onto a ledge or seat
Set Reps
1 10