Week 1
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7
Week 2
8
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12
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14
Week 3
15
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18
19
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21
Day 1
Remi’s Local Active Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Remi’s 2nd Microcycle Day 1

Remi’s Local Active Recovery Day

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Local Active Recovery Strategies as part of a Recovery Day.
Morning Routine:
20 Min Self-Massage Spine
Cyclic SISS 45 Min walk

Evening:
Yin Yoga

Workout Blocks

Self-Massage Spine for Recovery
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This 20 minute self-massage routine for the spine is ideal as part of a recovery or self-care day.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 5 min
LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Reps
1 5 min

Fast-Paced Walk
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Moderate to fast paced walk

ULT
Walk
Set Time
1 30-60min h:m:s

Yoga
Horizontal Loading

Evening yin yoga session.

LAR UMT
Yoga: Yin
Set Time Time Tempo
1 60 min h:m:s h:m:s Controlled