LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
ML: Hip Complex ULT/UMT Recovery/Work-in
Horizontal
Treadmill Jog
Set time
1 5min
Prisoner Runner’s Hinge
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Lateral Hip Hinge
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 10 controlled
2 10 controlled
Runner’s Rotational Hinge Ball Knee Drive
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Hip IR Quick Release
Set reps Tempo
1 5 fast
2 5 fast
Lateral Step Eye Tracking
Set reps load Tempo
1 6 each side light controlled
2 6 each side heavy controlled
ML: T-Spine ULT/UMT Work-in Recovery Session
Horizontal
Self-Massage: T-Spine
Set time
1 00:00:45
Shoulder Activation: 1-Arm Band Resisted Ward Walk
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Side Lying 90-90
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Reverse Lunge w/ Type 2 T-Spine Motion
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Elevated Underswitch
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Type 1 Spinal Motion Percussive Exhalation
Set reps Tempo
1 3 each side fast
2 3 each side fast
Lift and Shift Eye Tracking
Set reps load Tempo
1 3x10s light controlled
2 3x10s light controlled
Cool Down Block
Horizontal
Contrast Shower
Set time
1 00:04:00

ML: 7 Step Hip & T-Spine Work-in Recovery Session

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

Recovery Blocks

ML: Hip Complex ULT/UMT Recovery/Work-in
Horizontal Loading

To improve hip mobility in addition to increased circulation and reduced soreness.

GAR ULT
Treadmill Jog
Set Time
1 5min h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
UMT
Lateral Hip Hinge
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
Hip IR Quick Release
Set Reps Tempo
1 5 Fast
2 5 Fast
LMT
Lateral Step Eye Tracking
Set Reps Load Tempo
1 6 each side Light Controlled
2 6 each side Heavy Controlled

ML: T-Spine ULT/UMT Work-in Recovery Session
Horizontal Loading

To improve T-Spine mobility and increased circulation along with reduced soreness.

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 00:00:45 h:m:s
LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
UMT
Side Lying 90-90
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
LAR UMT
Reverse Lunge w/ Type 2 T-Spine Motion
Enhances rotation and lateral flexion of the spine in the same direction.
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
UMT
Elevated Underswitch
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps Tempo
1 3 each side Fast
2 3 each side Fast
LLT
Lift and Shift Eye Tracking
Set Reps Load Tempo
1 3x10s Light Controlled
2 3x10s Light Controlled

Cool Down Block
Horizontal Loading

GPR
Contrast Shower
After showering alternate the following: 10s HOT 20s COLD 4x End with COLD for as long as you can brave it.
Set Time
1 00:04:00 h:m:s

4x Alternating
30s Hot
30s Cold
Always end with COLD longer than 30s.