CycleBar Recovery

SISS
Circuit x 2

Used to recovery after an intense CycleBar session or can be used on off days.
Emphasis on hip flexor release and spinal opening(rotation). It is a way to recondition the overused postures while riding and working at the desk.

This circuit runs as follows: do one set of each exercise with the rest indicating the rest between exercises. After that, take a breath and then do the second set. Can be scaled to 3 sets if feeling good.

LLT
Ankle Band Walks
time 1 min
Tempo controlled
Rest 30s - 1 min
Set Time Tempo Rest
1 1 min h:m:s Controlled 30s - 1 min (h:m:s)
2 1 min h:m:s Controlled 30s - 1 min (h:m:s)

The first set should be done as the video. Band above the knees while doing a wide walk. The second set is 30 seconds side step one way and 30 seconds side step the other.

LAR ULT
Upward Downward Dog
reps 10
Hold 1 sec hold each
Rest 30 seconds
Set Reps Hold Rest
1 10 1 sec hold each h:m:s 30 seconds (h:m:s)
2 10 1 sec hold each h:m:s (h:m:s)

Should take 1 full breath at the end of each position.

UMT
World’s Greatest Stretch
reps 5 each
Tempo controlled
Rest 30 seconds
Set Reps Tempo Rest
1 5 each Controlled 30 seconds (h:m:s)
2 5 each Controlled 30 seconds (h:m:s)
UMT
Side Lying 90-90
reps 3 each
time 10 secs each
Hold hold at end range
Rest 30-45 seconds
Set Reps Time Hold Rest
1 3 each 10 Secs Each h:m:s Hold at end range h:m:s 30-45 seconds (h:m:s)
2 3 each 10 Secs Each h:m:s Hold at end range h:m:s 30-45 seconds (h:m:s)

fully rotate to the side and then hold the opening for 10 seconds. Try to breathe under control.

LAR UMT
T Spine Mobility Thread The Needle Reach
reps 5-8 reps each
time 2-5 seconds hold
Tempo controlled
Stretches out the shoulders and torso relative to the hips.
Set Reps Time Tempo
1 5-8 reps each 2-5 Seconds Hold h:m:s Controlled
2 5-8 reps each 2-5 Seconds Hold h:m:s Controlled
LAR
Self-Massage: Foot
time 2-3 mins each foot
"How-to" self-massage for the feet
Set Time
1 2-3 mins each foot h:m:s
2 2-3 mins each foot h:m:s