This block is meant to help you recover after having spent time training hard and then having to sit at a desk. The movements can be broken up through the day to get you away from your WFH desk. The bike ride can be done as an afternoon break. Walk on the stone mat while you watch Jeopardy!
LAR day – Cooper
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LAR
Self-Massage: T-Spine
time
1-3 minutes
time
1-3 minutes
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
| Set | Time |
|---|---|
| 1 | 1-3 minutes h:m:s |
LAR
Self-Massage: Neck
time
1-3 minutes
time
1-3 minutes
"How-To" self-massage for the Neck
| Set | Time |
|---|---|
| 1 | 1-3 minutes h:m:s |
LAR
Self-Massage: Adductors
time
1-3 minutes each side
time
1-3 minutes each side
"How-to" self-massage for the inner thigh
| Set | Time |
|---|---|
| 1 | 1-3 minutes each side h:m:s |
LLT
Stationary Bike
time
20-30 minutes
intensity
2-3
time
20-30 minutes
intensity
2-3
Enhances power and/or endurance in the sagittal plane.
| Set | Time | Intensity |
|---|---|---|
| 1 | 20-30 minutes h:m:s | 2-3 RPE |
UMT
Recovery: Stone Mat / Rock Garden Walk
time
watching Jeopardy!
time
watching Jeopardy!
Use the stone mat or rock garden walk to stimulate the bottom of the feet.
| Set | Time |
|---|---|
| 1 | watching Jeopardy! h:m:s |