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

MOVE GAR Recovery Session

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

The goal of this session is to help your body down shift away from stress (physical, mental, emotional) by using De-stressing strategies. This will help move your body into a Parasympathetic tone which help normalize your Autonomic Nervous System. In addition a consistent recovery session will help
1. Decrease Heart Rate
2. Decrease Blood Pressure
3. Promote Tissue Extensibility
4. Improve Joint Motion

We will be using a main strategy of Restorative Poses but will couple with other strategies (breathing & mindfulness) to give us a super-powered session that will leaving you feeling restored and refreshed.

Recovery Blocks

MOVE GAR Session
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This session begins with a nature walk. This will help create circulation and starts the session off setting the correct tone. During our walk we want use the mindfulness strategy to help use repair and restore. Doing this with a sunset or sunrise would be a good idea.

We are using various restorative poses that focus on whole body movements and holds. We want to be comfortable and let our body relax

GAR ULT
Nature Walk
Set Time Intensity Tempo
1 15 minutes h:m:s 2-3 RPE Slow

Try to stay on level terrain and not challenge yourself with this walk. It should be enjoyable and peaceful.

GAR ULT
MOVE Wall- Double Leg Restorative Pose
Set Reps
1 10
LLT LPR
MOVE SB Belly Breathing
Lying down in a comfortable position, place a light resistance such as a Sandbell on your stomach. Focus on breathing in and watching the SB rise, as you breath out watch the SB fall.
Set Reps
1 10
LLT
MOVE 1/2 Kn Opp. Side Band Ext.
Set Reps
1 10
GAR UMT
MOVE 1/2 Kn Adductor w/2-Way Lat Stretch
Set Reps
1 10