Recovery Workout #1

Circuit x 1

This is your first recovery workout. Recovery has become a big things in the industry recently, because a lot of research is coming out about the benefits:
-Increased Circulation
-Decrease muscle stiffness and pain
-Improve rang of motion of joints
-Decrease Inflammation

The first part is soft tissue work with the foam roller and self massage

Then we focus on mobility and activation exercises for the:
-Ankles
-Shoulders
-Hips

I recommend 1-2 sets of these, you could add in some low intensity cardio like walking on the treadmill

You should be scheduling at least 2 days of recovery a week. There is a thing called Over Training Syndrome, and it really back fires your results.

Equipment Needed: Foam Roller, Long resistance band

ULT
Self-Massage: Foam Roll Lat

reps 45 seconds

Set	Reps
1	45 seconds

ULT
Ankle Rub + Scrub

time 3 mins

Set	Time
1	3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LAR
Self-Massage: T-Spine

reps 45 seconds

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Reps
1	45 seconds

LAR
Self-Massage: Lower Leg

reps 30 seconds each leg

"How-to" on Self-Massage for the Lower Leg

Set	Reps
1	30 seconds each leg

ULT
Hip Hinge Single Leg (SL)

reps 8 each

Set	Reps
1	8 each

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
SL Balance Rotational Knee Driver

reps 12

Set	Reps
1	12

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Band Lateral Foot Reach with Anterior Ward

reps 10

Set	Reps
1	10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Foam Roll Overhead Reaches

reps 12

Set	Reps
1	12

LLT
Shoulder Rotation -Band Quick Release

reps 8

Set	Reps
1	8

UMT
Alternating Pigeon

reps 10

Set	Reps
1	10

Knee Problems- Skip This One

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC

reps 10

T1=Threshold 1

Set	Reps
1	10

If bad knees, elevate hands on bench, slight bend in the knees, and try to replicate the weight shift.

UMT
[J] – Hip Opener Get Up

reps 5 each side

Set	Reps
1	5 each side

Modify this by only doing half the movement.

ULT Self-Massage: Foam Roll Lat reps 45 seconds

ULT Ankle Rub + Scrub time 3 mins

LAR Self-Massage: T-Spine reps 45 seconds

LAR Self-Massage: Lower Leg reps 30 seconds each leg

ULT Hip Hinge Single Leg (SL) reps 8 each

UMT SL Balance Rotational Knee Driver reps 12

LLT Band Lateral Foot Reach with Anterior Ward reps 10

UMT Foam Roll Overhead Reaches reps 12

LLT Shoulder Rotation -Band Quick Release reps 8

UMT Alternating Pigeon reps 10

LAR UMT Prone Quad 4-Point Weight Shift T1 HpDC reps 10

UMT [J] – Hip Opener Get Up reps 5 each side