LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
[NL] Unloaded Hip Mobility
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
2 10 controlled
Pigeon Thread the Needle
Set reps Tempo
1 10 controlled
2 10 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 10 controlled
2 10 controlled
Alternating Pigeon
Set reps Tempo
1 10 controlled
2 10 controlled
Upward Downward Dog
Set reps Tempo
1 10 controlled
2 10 controlled
[NL] Unloaded T-Spine Mobility
Giant Set x 2
Self-Massage: T-Spine
Set time Tempo
1 30-60 s controlled
2 30-60 s controlled
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
2 10 controlled
Prone T-Spine Rotation
Set reps Tempo
1 10 controlled
2 10 controlled
Reverse Lunge w/ Type 2 T-Spine Motion
Set reps Tempo
1 10 controlled
2 10 controlled

[NL] Unloaded Hip and T-Spine Mobility

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

Perform 1-2 sets of each circuit for your hips and thoracic spine. The goal is to add more space within the joints with slow and controlled movements and deep diaphragmatic breathing (i.e. deep inhalations and slow exhalations).

Recovery Blocks

[NL] Unloaded Hip Mobility
Circuit x 2

Use these five exercises to try and help loosen up your hips! If the hips are tight, pain might be felt in the lower back or knees. Depending on your time availability, perform one or two sets.

LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Pigeon Thread the Needle
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Alternating Pigeon
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LAR ULT
Upward Downward Dog
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled

[NL] Unloaded T-Spine Mobility
Giant Set x 2

Use these exercises to encourage more motion through your mid-back. Depending on your time availability, complete one to two sets.

LAR
Self-Massage: T-Spine
time 30-60 s
Tempo controlled
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 30-60 s h:m:s Controlled
2 30-60 s h:m:s Controlled
ULT
Child’s Pose to Cobra
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone T-Spine Rotation
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LAR UMT
Reverse Lunge w/ Type 2 T-Spine Motion
reps 10
Tempo controlled
Enhances rotation and lateral flexion of the spine in the same direction.
Set Reps Tempo
1 10 Controlled
2 10 Controlled