This is a structured recovery day for a population that is trained to go hard every day. The intent is to initiate a shift in perspective around at-home recovery, and move away from the more active forms (aka movement-based) that we already rely on elsewhere in the programming. Feel free to add self-massage and movement drills into the day as desired, and/or bring some of your own favourite strategies for rest and regeneration. Today is all about finding ways to rest and recover so you can bring your A game for the long haul.
4Q Recovery Day for Dancers
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Morning Routine
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Upon waking, grab some lemon water or tea, hit the shower, treat your feet to a cobblestone mat. Then it's time to treat yourself to some regenerative mobility and breathing drills, and get outside for a few minutes of earthing. The intention is to begin gently offloading neuromechanical and metabolic stress straight away by increasing parasympathetic tone.
GAR
ULT
Contrast Bath or Shower: Cold->Hot Immersion
The Cold Immersion to Hot Immersion or contrast bath/shower is used to help deliver nutrients to the body by enhancing fluid dynamics and help enhance the lymphatic system to remove wastes from training.
Use as a part of a recovery day, not between competitive events or during multiple events in a day. Can be used at the end of a training session if it's the last thing you do that day.
PROTOCOL:
1 min Cold (50F): 1 minute Hot(104F)- End after Hot
7 times
| Set | Reps |
|---|---|
| 1 | 60s Hot, 30s cold |
End on cold for a stimulating experience, or on hot for a relaxing start to the day.
LPR
Cobblestone Mat
Place a cobblestone mat in front of your bathroom sink to receive the benefits of a reflexology session while practicing your daily tooth brushing ritual.
| Set | Time |
|---|---|
| 1 | 5 - 10m h:m:s |
LAR
ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
| Set | Reps | Tempo |
|---|---|---|
| 1 | 8 | Controlled |
GPR
Recovery: Earthing
Sit, Stand or Walk barefoot in dirt, wet grass, sand or rocks for at least 20 min
| Set | Time |
|---|---|
| 1 | 2 - 10m h:m:s |
Mid-Morning Vitamin D Nature Walk
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Get out there and enjoy the day! This block can be performed in any environment, including the inner-city. If a forest, park, or garden is unavailable to you, consider listening to ambient nature sounds on headphones while meandering the neighbourhood. We want to get some direct sun, so no sunglasses or sunscreen if possible. The timing is important - try to get this done by 10:00 am at the latest, in order to take advantage of our natural circadian rhythms and sleep patterns.
GAR
ULT
Nature Walk
| Set | Time |
|---|---|
| 1 | 10 - 20m h:m:s |
GPR
Sunbathe
Spend 10-15 minutes unprotected in the Sun to allow for Vit D production. Then apply sun protection and continue if you'd like to relax in the warmth of sunshine.
| Set | Time |
|---|---|
| 1 | 10 - 20m h:m:s |
You can adjust the timing according to your location and time of year. If you're wintering in the PNW, maybe 20 minutes is preferable, but if it's midsummer in Southern California, 10 minutes is the top end without sun pr
Afternoon Self-Care
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You are in charge of the direction of your day, and can choose whether you need some quality nap time, to do some active chores, prep meals for the week, or need some practitioner-led massage or stretching. Perhaps it's light therapy if you're in the Northern Hemisphere in winter. Or connecting to a long-forgotten outdoor sport. Do you need to recharge with friends and family, or spend some quality alone time? Maybe you're going out for brunch. Whatever brings you joy - the world is your oyster!
GPR
Recovery: Take a Nap
Take a 15-20 minute max nap. Anything longer than 20 minutes is technically sleep and will disrupt your evening sleep rhythms. Try to take your nap before 4pm.
| Set | Reps |
|---|---|
| 1 | 20m |
Active Chores
You're going to do chores around the house, garden, garage or yard. But the goal is to dedicate 4 hours to getting your chores. It could be fixing things, re-organizing, cleaning, gardening, etc. To last for 4 hours, make sure to give your self a 10min break every 30-60min. During that break, you can hydrate, eat or perform a stretch.
| Set | Reps |
|---|---|
| 1 | 20 - 60m |
Varying intensities, depending on the level of activity you need.
LPR
Recovery: Massage
Getting a massage from a massage therapist.
| Set | Reps |
|---|---|
| 1 | 60 - 90m |
LPR
Rolfing
A serious 10 session massage technique designed to structurally integrate the fascial tissue, particularly where chronic stress and pain, and/or scar tissue is concerned.
| Set | Reps |
|---|---|
| 1 | 60 |
LPR
Partner Assisted Stretching
Find a certified fascial stretch therapy practitioner for the best parasympathetic response.
| Set | Reps |
|---|---|
| 1 | 45 - 60m |
GPR
Recovery: Social Get together for Games
Get together with some friends to play games, cards, curling, shuffle board, billiards etc.
| Set | Reps |
|---|---|
| 1 | 90m |
GPR
Read a Book
Read for 30-60 minutes. Preferably a traditional book vs an e-reader.
| Set | Time |
|---|---|
| 1 | 20 - 60m h:m:s |
GPR
Shakti Mat Whole Body
| Set | Time |
|---|---|
| 1 | 10 - 20m h:m:s |
GPR
Recovery: Infrared light
using infrared light to lower the sympathetic response from blue light. This is effective before bed and as a recovery strategy when you are overtrained or in a sympathetic dominant state.
Combine with some restorative poses.
| Set | Time |
|---|---|
| 1 | 10m h:m:s |
GAR
Active Chores: Mindful Meal Prep
We need to eat every day, so we may as well do it with intention and love. Make it art.
| Set | Time |
|---|---|
| 1 | 90m h:m:s |
Winding Down for the Evening
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Recovery: Watch a Comedy + Pulsing Gun
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Percussive massage while relaxing with a comedy. Be sure to time this so that the blue light of the screen doesn't interfere with your melatonin production for optimal sleep. Leave an hour between the end of the movie and the time you plan to turn in for the night.
GPR
Recovery: Watch a Comedy
Watch a comedy movie, stand up or go to a show. Laughter has amazing recovery benefits!
| Set | Time |
|---|---|
| 1 | 1 Hour h:m:s |
LPR
Pulsing Gun
| Set | Time |
|---|---|
| 1 | 10 - 20m h:m:s |
Self-Massage, Elevate the Feet, soothing music
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Massage and elevate the feet while listening to soothing sounds. Buddhist meditation music works well and soothes and elevates the parasympathetic system making it easier for you to sleep.
LPR
ULT
Recovery: Elevate Feet
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
| Set | Time | Rest |
|---|---|---|
| 1 | 3x 5 min h:m:s | 1 min (h:m:s) |
GPR
Recovery: Sound Healing
Using the sound of gongs and tuning forks, tibetan bowls and chimes, flutes is very useful for increasing parasympathetic tone.
| Set | Time |
|---|---|
| 1 | 20 min h:m:s |