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

No Themes Assigned

BR Whole Body Work-In Session

Work-In
Recovery Session

No Themes Assigned

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Recovery Blocks

AHHPS 7-Step Prep Foot / Ankle ULT/UMT
Circuit x 1

LAR
Self-Massage: Foot
time 1 mins each side
"How-to" self-massage for the feet
Set Time
1 1 mins each side h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Big Toe Corkscrew SL Anterior Reach
reps 10
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Forefoot Mobility
reps 4
Set Reps
1 4

MOBILITY - Used to foster and maintain space in the body’s segments

ULT
Calf Raise
reps 10
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Big Toe Corkscrew SL Rotational Reach
reps 10
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
reps 6
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Lateral Lunge
reps 6
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

AHHPS - ULT/UMT Warmup Block - Hips
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 2 mins each side h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
Band Hip Bridge with Abduction
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

AHHPS - 7-Step Prep ULT/UMT - TSpine
Horizontal Loading

GPR ULT
Hot Shower
Shower under hot water
Set Time
1 3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Seated Overhead Hand Iso Warding
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Lying Extension with Lateral Flexion
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Prone T-Spine Rotation
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Elevated Underswitch
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Alternating Forward Lunge Wall Push
Set Reps
1 8

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 8

STIMULATION - Intended to stimulate sensory-motor responses