sam recovery A

Circuit x 1

7/7: note video for calf pumps…don’t extend to the point of “pinch” in the knee…just bend it enough to alleviate the knee cap pain and work the calf stretch…it may allow a bit more extension over the reps.

The hot /cold alternations don’t have video but do have some ideas in the notes section!

If you feel great, do 2 rounds top to bottom, or do a second set of an exercise you sense is particularly good for you

ULT
Eye Tracking
reps 30 sec per
Tempo controlled
Set Reps Tempo
1 30 sec per Controlled

exaggeratedly "big eyes"...open as wide as possible! Keep head straight ahead

LLT
Calf Pumps
reps 10e per leg
intensity mod to high
Tempo controlled
Set Reps Intensity Tempo
1 10e per leg Mod To High RPE Controlled

value is in calf stretch with quad squeezed

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
reps 40s per
Set Reps
1 40s per
ULT
Foam Roll ITB sidelying
reps 40 sec per
Set Reps
1 40 sec per
LAR UMT
Trail Leg Calf Stretch: rotation
reps 10 per leg slowly
Set Reps
1 10 per leg slowly

keep ball of loaded big toe grounded as you bring knee across body

ULT
Wall Alternating Overhead Reach
reps 10e
intensity moderate
Tempo controlled
Set Reps Intensity Tempo
1 10e Moderate RPE Controlled
ULT
Arm Circles
reps 50e
Tempo controlled
Set Reps Tempo
1 50e Controlled

Strong eye closed!

ULT
Push Off to SL Balance
reps 10e
Tempo controlled
Develops bottom to top coordination and enhances neuromuscular control while moving in backward.
Set Reps Tempo
1 10e Controlled
Reverse Lunge Eye Tracking
reps 5e per front leg
Tempo controlled
Set Reps Tempo
1 5e per front leg Controlled

vary th ecombo of thumb being tracked and front leg...do same side for few then opp side for a few (you'll notice arm can't go as far across body as it can to its own side)

UMT
Bracing (wall) lateral step w/varied hands
reps 3 per position
intensity mod, hard, full
Set Reps Intensity
1 3 per position Mod, Hard, Full RPE

40-60% effort...try a full forced exhale on 3rd of each pose

LLT
Wall MB OH Extension
reps 10
intensity moderate
Tempo controlled
Set Reps Intensity Tempo
1 10 Moderate RPE Controlled

use basketball if you don't have a medicine ball for double the reps,,,
press ball into wall when OH/up on balls of the feet

LPR ULT
Plank to Down Dog w/alt reach option
reps 5 per hand reach
Set Reps
1 5 per hand reach
GAR ULT
Contrast Bath or Shower: Cold->Hot Immersion
reps 10
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 10

alternate 2 minutes of cold and warm...options...frozen peas/ice pack/ice ball/hand held shower spray @ knee Alternated with warm compress. warm shower spray...3-4 swaps....Whole body version (think shower at home, immersion tanks at school) great for system recovery