Recovery day – leg day – IoM Program Builder

LLT
Stationary Bike

time 5 mins

Enhances power and/or endurance in the sagittal plane.

Set	Time
1	5 mins h:m:s

ULT
Foam Roll Quads

time 60 seconds

Set	Time
1	60 seconds h:m:s

ULT
Foam Roll IT Band [MC]

time 60 SECONDS

Set	Time
1	60 SECONDS h:m:s

ULT
Foam Roll Calves [MC]

time 60

Set	Time
1	60 h:m:s

UMT
Foam Roll Adductors [MC]

time 60 SECONDS

Set	Time
1	60 SECONDS h:m:s

ULT
Glute Foam Roll

time 60 SECONDS

- Foam rolling exercise to target the “sitting” muscles including the Glutes, Hamstrings and Piriformis. - Setup: Sitting on a foam roller, cross one leg over the other. Leaning towards the side of the crossed leg, slowly roll over the glute complex focusing on particularly tight areas.

Set	Time
1	60 SECONDS h:m:s

LLT Stationary Bike time 5 mins

ULT Foam Roll Quads time 60 seconds

ULT Foam Roll IT Band [MC] time 60 SECONDS

ULT Foam Roll Calves [MC] time 60