Recover

Horizontal Loading
GPR
4:7:8 Parasympathetic Breathing
reps 1-2 mins
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 1-2 mins
LPR ULT
Recovery: Elevate Feet
time 1-2 mins
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
1 1-2 mins h:m:s
GPR
Recovery: Mindfulness
time 1-2 mins
Be present and mindful of the world around you. Tap into all of your senses. What do you hear, what do you smell, what colors are present, how do you feel, what do you feel?
Set Time
1 1-2 mins h:m:s
UMT
World’s Greatest Stretch
reps 10 alt
Set Reps
1 10 alt

On a stable incline

Cognitive Recovery
time 1 hour
intensity Check coach's note button
Get enough high-quality sleep regularly Provide your brain your fuel w/good nutrition "Connect with your WHY" Get Outside Make time and plan ahead Call out cognitive distortions Move often and well Vary your cognitive tasks Decrease distractions
Set Time Intensity
1 1 hour h:m:s Check Coach's Note Button RPE

Get enough high-quality sleep regularly
Provide your brain your fuel w/good nutrition
“Connect with your WHY”
Get Outside
Make time and plan ahead
Call out cognitive distortions
Move often and well
Vary your cognitive tasks
Decrease distractions