LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Shoulder Mobility
Horizontal
Self-Massage: Foam Roll Lat
Set reps Hold
1 1 30s
Stability Ball Child’s Pose
Set reps Hold
1 10 5s
2 10 5s
Crab Single Leg Squat
Set reps Tempo
1 5 slow
2 5 slow
Half Kneel Loaded Shoulder Flexion
Set reps load Tempo
1 5 moderate controlled
2 5 moderate controlled
Wall Alternating Overhead Reach
Set reps Tempo
1 10 controlled
2 10 controlled
Dowel Rod Halo
Set reps Tempo
1 10 controlled
2 10 controlled
KB 1 Arm OH Rotational Press
Set reps load Tempo
1 5 light controlled
2 5 light controlled
KB Halo
Set reps load Tempo
1 10 light controlled
2 10 light controlled

Dr Z 4Q Shoulder Mobility

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

Recovery Blocks

AHHPS 4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps Hold
1 1 30s h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Crab Single Leg Squat
Set Reps Tempo
1 5 Slow
2 5 Slow
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps Load Tempo
1 5 Moderate Controlled
2 5 Moderate Controlled
ULT
Wall Alternating Overhead Reach
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
KB 1 Arm OH Rotational Press
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LMT
KB Halo
Switch Directions every 5 seconds
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled