This session is designed to hack the hotel room environment to create separation between life and work on the days where an overnight stay at work are required. The passive recovery techniques are intended to facilitate the active recovery protocols. The intention is to create a space to relax and mind This allows the nervous system to gradually switch from sympathetic to parasympathetic.
Global Active and Passive Recovery Hotel Stay Experience for HL
Work-In
Recovery Session
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Upon Waking
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A global passive recovery experience to set your environment up to resemble a proper hotel getaway. Boom! You're in Thailand. Or Tofino.
GPR
AM Ocean Sounds Ambient Noise
First thing upon waking command Alexa or Google to play ocean sounds. Pre-set your volume so as to never hear the elevator door, yet not disturb other guests.
| Set | Time |
|---|---|
| 1 | 30m h:m:s |
GPR
Sublime Tea Experience AM/PM
Grab some elevated tea options that you don't have access to at home or work and keep them in your bag for overnight stays at work. Bellocq https://www.bellocqtea.com/collections/premium-loose-leaf-tea and Tea Sparrow https://teasparrow.ca/shop/tea-bags/ come to mind. Loose leaf requires a little planning ahead, but so worth it. Choose one energizing blend for AM, and a relaxing one for PM.
| Set | Time |
|---|---|
| 1 | 5m h:m:s |
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 10m h:m:s |
Full Body OFT Rub & Scrub
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Osteofascial tissue care to keep your bones hydrated. This block should take approximately 5 minutes.
Hip & T-Spine Mobility
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Perform this hip and t-spine mobility sequence as a circuit for a great way to warm up for the day. If time permits, repeat the circuit a total of 2x.
LAR
UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s each h:m:s | Low RPE | Controlled |
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s | Low RPE | Controlled |
Alternate sides
LAR
UMT
Z-Transition Restorative Pose
| Set | Time | Intensity | Hold |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | 5s each h:m:s |
Alternate sides
Lunch and Coffee Break : Fast-Paced Walk
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Do this fast paced walk at your lunch and coffee breaks to break up your day and help boost your energy. Also perform this without wearing sunglasses and try if possible to get some sun on as much exposed skin as possible for 10-15 min. Vitamin D will help aid in your recovery and give you an energy boost. Use hand and foot warmers if required in winter.
PM Hotel Environment Hack Routine
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Pair a facial mask and exotic tea that you save in your office specifically for working hotel stays, shower, breathe, meditate, elevate feet, and listen to rainforest sounds.
GAR
Self Care Spa Treatment
Take a moment to treat the skin to some love. This is a great place to start: https://eminenceorganics.com/ca/product-category/favorites-gifts/starter-sets
| Set | Time |
|---|---|
| 1 | 15 - 20m h:m:s |
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 10m h:m:s |
GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath =
Inhale for 4 Seconds
Hold Breath for 7 Seconds
Exhale for 8 Seconds.
Repeat for a specific amount of breaths or for a time period.
Be sure to find a comfortable posture to relax in.
| Set | Reps |
|---|---|
| 1 | 4x |
GPR
Meditation: Forest
This can be a guided experience. Choose a comfortable position to meditate in. Focus on your body, breaths, loving thoughts, gratitude etc
| Set | Reps |
|---|---|
| 1 | 5 - 20m |