LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Hip Mobility Unloaded Level 1
Horizontal
Prone Quad Front-to-Back Sway T1 HpDC
Set reps intensity Tempo
1 10 Light controlled
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
Set reps intensity Tempo
1 10 Light controlled
Prone Atomic Frog T1 HpDC
Set reps intensity Tempo
1 10 Light controlled
Alternating Pigeon
Set reps intensity Tempo
1 10 Light controlled
Half Kneeling Lateral Frog
Set reps intensity Tempo
1 10 Light controlled
Lateral Hip Hinge
Set reps intensity Tempo
1 10 Light controlled
LD - SIIT - Cyclical
Circuit x 3
Stationary Bike
Set reps intensity Rest
1 5 min 6 RPE
2 5 min 6 RPE
3 5 min 6 RPE
Stationary Bike
Set time intensity Rest
1 10 min 3 RPE
2 10 min 3 RPE
3 10 min 3 RPE
Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time Tempo Rest
1 60 sec on each controlled 15-20 sec before moving on
Self-Massage: Low Back
Set time Tempo Rest
1 60 sec on each controlled 15-20 sec before moving to next
Self-Massage: T-Spine
Set time Tempo
1 60 sec on each controlled

LD – SIIT – Cyclical

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

Todays sessionis all about slowing the intensity and allowign some recovery
3 blocks of training
Warm up session with a focus on your hips
Cardio recovery
Cool down with some self massage or getting a massage

Recovery Blocks

Hip Mobility Unloaded Level 1
Horizontal Loading

ULT
Prone Quad Front-to-Back Sway T1 HpDC
T1= Threshold 1
Set Reps Intensity Tempo
1 10 Light RPE Controlled
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
T2- Threshold 2
Set Reps Intensity Tempo
1 10 Light RPE Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Intensity Tempo
1 10 Light RPE Controlled
UMT
Alternating Pigeon
Set Reps Intensity Tempo
1 10 Light RPE Controlled
UMT
Half Kneeling Lateral Frog
Set Reps Intensity Tempo
1 10 Light RPE Controlled
UMT
Lateral Hip Hinge
Set Reps Intensity Tempo
1 10 Light RPE Controlled

LD - SIIT - Cyclical
Circuit x 3

Indoor Bike Trainer Recovery / WID day

45 minutes recovery ride, alternate between first & second work interval.

The first work interval of 5 minutes perform at a moderate intensity - suggest level 6 on a scale of 1-10 RPE (10 being difficult), think about an uncomfortable breath / slightly winded but still able to talk. Not a full conversation.

The second is a recovery interval - perform at a light and lower intensity - suggest a 2-3 on a scale of 10, You should be easily able to have a conversation.

LLT
Stationary Bike
reps 5 min
intensity 6 RPE
Rest
Enhances power and/or endurance in the sagittal plane.
Set Reps Intensity Rest
1 5 min 6 RPE RPE (h:m:s)
2 5 min 6 RPE RPE (h:m:s)
3 5 min 6 RPE RPE (h:m:s)
LLT
Stationary Bike
time 10 min
intensity 3 RPE
Rest
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity Rest
1 10 min h:m:s 3 RPE RPE (h:m:s)
2 10 min h:m:s 3 RPE RPE (h:m:s)
3 10 min h:m:s 3 RPE RPE (h:m:s)

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time Tempo Rest
1 60 sec on each h:m:s Controlled 15-20 sec before moving on (h:m:s)

Gauge your own intensity and pressure used.
The idea is for the pressure to feel good and not be painful.

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time Tempo Rest
1 60 sec on each h:m:s Controlled 15-20 sec before moving to next (h:m:s)

gauge your own intensity and pressure used.
The idea is for the pressure to feel good and not painful.

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 60 sec on each h:m:s Controlled

Gauge your own intensity and pressure used.
The idea is for the pressure to feel good and not be painful.