3D MAPS Warm-UP

UMT

3D MAPS Warm-UP

Body Part: Full Body

Motor Tasks: Balance, Mobiliize, Stretch, Lunge, Swing

LLT

Kettlebell Halo

Body Parts: Core, Shoulder

Motor Task: Mobiliize

Tool: Kettlebell

LMT

Shoulder Dislocations (Banded)

No Themes Assigned

Body Part: Shoulder

Motor Task: Mobiliize

Tools: Band, Resistance Band

ULT

Banded Reverse Lunge

Body Part: Upper Extremity

Motor Tasks: Balance, Mobiliize

Tool: Band

ULT

Banded Side Lunges – Excitation

Body Part: Lower Extremity

Motor Tasks: Abduction, Balance, Mobiliize

Tool: Band

LLT

DB Internal/External Rotations with March

Body Parts: Back, Core, Shoulder

Motor Tasks: Balance, Mobiliize

Tool: Dumbbell

UMT

Spiderman with Thoracic Rotation

Body Part: LPHC

Motor Tasks: Mobiliize, Lunge, Rotation

Tool: Bodyweight

ULT

Passive Shoulder External Rotation

Body Part: Shoulder

Motor Task: Mobiliize

ULT

Passive Shoulder Internal Rotation

Body Part: Shoulder

Motor Task: Mobiliize

LLT

Shoulder External Rotation w/ Arm Abducted 90°

Body Part: Shoulder

Motor Tasks: Abduction, Mobiliize, Rotation

Tool: Band

ULT

Atomic Frog Stretch

Body Part: LPHC

Motor Task: Mobiliize

Tool: Bodyweight

UMT

Supine Spinal Twist

Body Parts: Back, Glutes

Motor Tasks: Mobiliize, Stretch

UMT

Spiderman Lunge with Rotation

Body Part: Whole Body

Motor Tasks: Mobiliize, Lunge, Rotation

Tool: Bodyweight

GAR UMT

Vinyasa Flow – 35 Min

Body Part: Full Body

Motor Tasks: Balance, Mobiliize, Recover, Stretch, Yoga Pose

Tool: Bodyweight

PVC Passthrough

Body Part: Shoulder

Motor Tasks: Mobiliize, Rotation

PVC Around the World

Body Part: Shoulder

Motor Tasks: Mobiliize, Rotation

ULT

Multi Directional Foot Reach

Body Parts: Ankles, Calves, Lower Extremity

Motor Task: Mobiliize

ULT

ULT – AT – Mobility Stick Single leg Balance

Body Parts: Ankles, Back, Glutes, Push

Motor Tasks: Balance, Mobiliize, Stretch

Slant Board Squat

Body Parts: Ankles, Calves, Glutes Quads, Hamstrings, Lower Extremity

Motor Task: Mobiliize

GPR LLT

LLT – AT – Hamstring Stretch Point / Flex

Body Part: Hamstrings

Motor Tasks: Mobiliize, Stretch

Tool: Resistance Band

Hip Decoupling in Quadruped

Body Parts: LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch

Tool: Bodyweight

Hip decoupling in Quadruped

Body Parts: LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch

Tool: Bodyweight

Staggered Hip Decoupling

Body Parts: LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch

LMT

PC – LMT – Lunge with Rotation Vipr

Body Part: Full Body

Motor Tasks: Balance, Mobiliize, Rotation

Tool: ViPR® PRO

LMT

PC – LMT – Split Stance Medial Tilt ViPR

Body Part: Full Body

Motor Tasks: Hinge, Mobiliize

Tool: ViPR® PRO

LMT

PC – LMT – Cross Body Rotation ViPR

No Themes Assigned

Body Part: Full Body

Motor Tasks: Mobiliize, Rotation

Tool: ViPR® PRO

LLT

PC – LLT Step Forward Reach ViPR

No Themes Assigned

Body Part: Full Body

Motor Task: Mobiliize

Tool: ViPR® PRO

ULT

TRX Lat Stretch (no torso rotation)

Body Parts: Back, Chest, Delts, Forearms, Lats, Shoulder

Motor Tasks: Mobiliize, Stretch

Tool: Trx

UMT

Core 4 on the Floor Hips Stretch

Body Part: Full Body

Motor Tasks: Mobiliize, Stretch

UMT

Dowel Rod Shoulder Mobility

Body Part: Upper Extremity

Motor Task: Mobiliize

Tool: Dowel

UMT

Front Kick Through

No Themes Assigned

Body Part: Full Body

Motor Task: Mobiliize

UMT

Loaded Beast T-spine Rotation

No Themes Assigned

Body Part: Full Body

Motor Tasks: Mobiliize, Rotation

ULT

Half Kneeling Adductor Rocking

Body Part: Adductors

Motor Tasks: Mobiliize, Stretch

LMT

Ankle Inversion/Eversion – Seated, Bodyweight

Body Part: Ankles

Motor Task: Mobiliize

Tool: Bodyweight