LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
[NL] Self-Massage Spine for Recovery
Horizontal
Self-Massage: Glutes
Set time
1 2.5 min per side
Self-Massage: Low Back
Set time
1 2.5 min per side
Self-Massage: T-Spine
Set reps
1 5 min
Self-Massage: Neck
Set reps
1 5 min
[NL] Flush Ride
Horizontal
Stationary Bike
Set time intensity Tempo
1 20-min Low controlled
[NL] Hip Mobility Unloaded
Horizontal
Prone Quad 4-Point Weight Shift T1 HpDC
Set time intensity Tempo
1 60 s each direction Low controlled
2 60 s each direction Low controlled
Seated Wide Shift Posterior Reach T1 HpDC
Set time intensity Tempo
1 60 s Low controlled
2 60 s Low controlled
Seated Cross-Leg Half Get-Up T2 HpDC
Set reps intensity Tempo
1 60 s Low controlled
2 60 s Low controlled
Wide Shift Posterior Reach T2 HpDC
Set reps intensity Tempo
1 60 s Low controlled
2 60 s Low controlled
Z-Transition Restorative Pose
Set time intensity Hold
1 60 s Low 5s each
2 60 s Low 5s each
Transverse Lunge with Windmill Reach T3 HpDC
Set time intensity Tempo
1 60 s Low controlled
2 60 s Low controlled
In Out Squat
Set reps 0 Tempo
1 60 s Low controlled
2 60 s Low controlled

[NL] Local Active Recovery Day

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

Schedule the following Local Active Recovery (LAR) strategies as part of your recovery day.

Here is an example:

Morning routine: 20-minutes for self-massage of the spine
Mid day: Flush ride 20-min
Evening: Hip Mobility 20-min

If you do not have access to a stationary bike for a light flush ride, feel free to use any other piece of cardio equipment, or simply go outside for a walk! Also, if it is difficult to spread out the activities over the day, feel free to perform everything at one time (e.g. all three activities in the evening after school).

Recovery Blocks

[NL] Self-Massage Spine for Recovery
Horizontal Loading

This 20-minute self-massage routine for the spine is ideal as part of a recovery strategy on its own, or as part of a self-care day.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2.5 min per side h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2.5 min per side h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 5 min
LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Reps
1 5 min

[NL] Flush Ride
Horizontal Loading

20-minute bike ride at a low intensity. Feel free to watch a TV show or read a book during the ride. Simply looking to circulate inflammation and reduce soreness, not "exercise" or incur stress.

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity Tempo
1 20-min h:m:s Low RPE Controlled

[NL] Hip Mobility Unloaded
Horizontal Loading

Perform this hip mobility sequence as a circuit as part of your recovery day.

This circuit also includes thoracic spine mobility which is another integral area of the body for shooting, passing, checking, and protecting the ring.

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
Set Time Intensity Tempo
1 60 s each direction h:m:s Low RPE Controlled
2 60 s each direction h:m:s Low RPE Controlled
LAR UMT
Seated Wide Shift Posterior Reach T1 HpDC
T1= threshold 1
Set Time Intensity Tempo
1 60 s h:m:s Low RPE Controlled
2 60 s h:m:s Low RPE Controlled

Alternate sides, move slowly, and remember to draw-in your core to maintain balance.

UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
Set Reps Intensity Tempo
1 60 s Low RPE Controlled
2 60 s Low RPE Controlled

Alternate sides

LAR UMT
Wide Shift Posterior Reach T2 HpDC
Set Reps Intensity Tempo
1 60 s Low RPE Controlled
2 60 s Low RPE Controlled

Alternate sides

LAR UMT
Z-Transition Restorative Pose
Set Time Intensity Hold
1 60 s h:m:s Low RPE 5s each h:m:s
2 60 s h:m:s Low RPE 5s each h:m:s

Alternate sides

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC
Set Time Intensity Tempo
1 60 s h:m:s Low RPE Controlled
2 60 s h:m:s Low RPE Controlled

Alternate sides

UMT
In Out Squat
Set Reps Tempo
1 60 s Controlled
2 60 s Controlled

Alternate Sides