LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Activation
Horizontal
[J] – Warm-Up Sequence 1 (Upper body)
Set time
1 5m
Hip / Thoracic Spine
Giant Set x 3
[J] – Standing Hip Drives
Set reps Tempo
1 12 alternate steps controlled
2 12 alternate steps controlled
3 12 alternate steps controlled
[J] – Half Knee Lateral Hip Drive
Set reps Tempo
1 8 on each side controlled
2 8 on each side controlled
3 8 on each side controlled
[J] – Elevated Spine Extension
Set reps Tempo
1 8 controlled
2 8 controlled
3 8 controlled
Set reps Tempo
1 10 on each side controlled
2 10 on each side controlled
3 10 on each side controlled
Recovery
Horizontal
90-90 Supine Pose
Set time
1 3 minutes

Hip & Thoracic Spine Session 1.

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

This session is designed for the hip and thoracic spine areas. The main focus is on joint range of motion, quality of movement and breathing.

Recovery Blocks

Activation
Horizontal Loading

This sequence is designed to upregulate the system and prepare for movement

[J] – Warm-Up Sequence 1 (Upper body)
Set Time
1 5m h:m:s

Hip / Thoracic Spine
Giant Set x 3

Now we focus on rhythmical movement

UMT
[J] – Standing Hip Drives
reps 12 alternate steps
Tempo controlled
Set Reps Tempo
1 12 alternate steps Controlled
2 12 alternate steps Controlled
3 12 alternate steps Controlled
UMT
[J] – Half Knee Lateral Hip Drive
reps 8 on each side
Tempo controlled
Set Reps Tempo
1 8 on each side Controlled
2 8 on each side Controlled
3 8 on each side Controlled
ULT
[J] – Elevated Spine Extension
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled
3 8 Controlled
reps 10 on each side
Tempo controlled
Set Reps Tempo
1 10 on each side Controlled
2 10 on each side Controlled
3 10 on each side Controlled

Recovery
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3 minutes h:m:s