LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Active Recovery
Circuit x 2
Prone Sway Back Rocks
Set reps Tempo
1 10 controlled
2 10 controlled
Lying Extension with Lateral Flexion
Set reps Hold
1 5 s/side 10s
2 5 s/side 10s
Side Lying 90-90
Set reps Tempo
1 5 controlled
2 5 controlled
Prone T-Spine Rotation
Set reps Tempo
1 5 controlled
2 5 controlled
Low Atomic Frog
Set reps Hold
1 5 5s
2 5 5s
Wall Warding with Crossover Step/Lunge
Set reps Tempo
1 10 controlled
2 10 controlled

T-Spine Mobility

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

Recovery Blocks

Active Recovery
Circuit x 2

ULT
Prone Sway Back Rocks
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled

Important to maintain a Sway Back posture ie back should NOT flatten out as you rock back and forth

UMT
Lying Extension with Lateral Flexion
reps 5 s/side
Hold 10s
Set Reps Hold
1 5 s/side 10s h:m:s
2 5 s/side 10s h:m:s

Hold each rep for 1 long breath

UMT
Side Lying 90-90
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Prone T-Spine Rotation
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Low Atomic Frog
reps 5
Hold 5s
Set Reps Hold
1 5 5s h:m:s
2 5 5s h:m:s
UMT
Wall Warding with Crossover Step/Lunge
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled