Recovery Day

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ULT
Self Massage: Foam Roll Inner Thigh

time 30 sec each

Set	Time
1	30 sec each h:m:s

ULT
Self-Massage: Foam Roll Lat

time 30 sec each

Set	Time
1	30 sec each h:m:s

LAR ULT
Stability Ball Child’s Pose

reps 12

Set	Reps
1	12

LAR ULT
Half Kneeling Dorsiflexion Calf Raise

reps 10 each

Tempo controlled

Set	Reps	Tempo
1	10 each	Controlled

ULT
Single Leg Child’s Pose

reps 10 each

Tempo controlled

Set	Reps	Tempo
1	10 each	Controlled

UMT
Stick Mobility Split Stance Bentover Rotational Reach

reps 6 each

Tempo controlled

Rest 30-60 sec

Set	Reps	Tempo	Rest
1	6 each	Controlled	30-60 sec (h:m:s)
2	6 each	Controlled	30-60 sec (h:m:s)

UMT
Prone Thread The Needle Step

reps 12

Tempo controlled

Rest 30-60 sec

Set	Reps	Tempo	Rest
1	12	Controlled	30-60 sec (h:m:s)
2	12	Controlled	30-60 sec (h:m:s)

UMT
Side Lying 90-90

reps 10 each

Set	Reps
1	10 each

UMT
Lying Extension with Lateral Flexion

reps 10

Set	Reps
1	10