Week 1
1
2
3
4
5
6
7
Day 6
RGL2- Hot Shower and Walk The Mat
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
RGL2: 7-Day 4Q Met WO/IN GAR [wk.10] Day 6

RGL2- Hot Shower and Walk The Mat

Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Flush Ride + Hot Shower and Walking on Rock Mat for Active Reflexology

Recovery Blocks

RGL2 Flush Ride-Active Recovery
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30 min bike ride at a very low intensity. Feel free to watch a TV show or read a book during the ride. Simply looking to circulate inflammation and reduce soreness, not "exercise" or incur stress.

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 30min h:m:s 3/10 RPE

Get the blood flowing around your body. This session is truly for circulation, no stress, easy ride.

RG-Hot Shower & Active Rock Mat session
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Tonight, schedule yourself 15-20 min Hot Shower, Self Made or bought, walk the Mat

GPR ULT
Hot Shower
Shower under hot water
Set Time
1 20 min h:m:s

20 minutes in the shower, gives you opportunity to let your thoughts wonder or focus.

LAR
Active Reflexology
Practitioner-Led Recovery Strategy
Set Reps
1 10

Use a homemade Rock mat or industry driven rock mat. Active reflexology increases your "rest and digest " response.