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
2 1 30s
Stability Ball Child’s Pose
Set reps Hold
1 10 5s
2 10 5s
Swim – Easy
Set time Tempo Rest
1 10 min controlled 2 min
Crab Single Leg Squat
Set reps Tempo
1 5 controlled
2 5 controlled
Half Kneel Loaded Shoulder Flexion
Set reps load Tempo
1 6 ea moderate controlled
2 6 ea moderate controlled
Swim – Easy
Set reps
1 10 min
Underswitch Get Up
Set reps Tempo
1 5 ea controlled
2 5 ea controlled
Dowel Rod Halo
Set reps Tempo
1 6 ea controlled
2 6 ea controlled
Band OH 1Arm Rotational Ward
Set reps Tempo
1 6-8ea controlled
2 6-8ea controlled
KB Halo
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Swim – Easy
Set time Rest
1 10 min 2 min
Restore Childs Pose Lat Reach
Set reps
1 5 breaths ea side

KB_4Q Shoulder Mobility Session for Tamara

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
2 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
UMT
Swim – Easy
Nice and easy swim, thinking about controlled breath or a specific drill for efficiency and proper technique.
Set Time Tempo Rest
1 10 min h:m:s Controlled 2 min (h:m:s)
ULT
Crab Single Leg Squat
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps Load Tempo
1 6 ea Moderate Controlled
2 6 ea Moderate Controlled
UMT
Swim – Easy
Nice and easy swim, thinking about controlled breath or a specific drill for efficiency and proper technique.
Set Reps
1 10 min
UMT
Underswitch Get Up
Ground to Standing Exercise.
Set Reps Tempo
1 5 ea Controlled
2 5 ea Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 6 ea Controlled
2 6 ea Controlled
LMT
Band OH 1Arm Rotational Ward
Set Reps Tempo
1 6-8ea Controlled
2 6-8ea Controlled
LMT
KB Halo
Switch Directions every 5 seconds
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
UMT
Swim – Easy
Nice and easy swim, thinking about controlled breath or a specific drill for efficiency and proper technique.
Set Time Rest
1 10 min h:m:s 2 min (h:m:s)
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 5 breaths ea side