Week 1
1
2
3
4
5
6
7
Day 2
RG-L2 LAR Day Wk.8
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
RG-L2: 7-Day 4Q Met WO/IN [wk.8] Day 2

RG-L2 LAR Day Wk.8

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

On Day 2, which should be a regular 'work from home' work day. Take time to schedule 3 different 20-30 min segments into early morning, mid morning and afternoon blocks. Try to coordinate these activities with an evening massage. You got this!

Morning Routine: 20 Min Self-Massage Spine
Mid Morning: Flush Ride 30 min
Afternoon: Hip Mobility 20 min
Evening: Passive LPHC Massage 60min

Recovery Blocks

RGL2 Self-Massage Spine: Mobility in Hips, Lower Back & Neck
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This 20 minute self-massage routine for the spine is ideal as part of a recovery or self-care day. Note that each corresponding video has 3 different exercises. I have written those as additional notes. Explore softer surfaces as first, perhaps your bed then progress to a yoga mat on the floor for the hips and lower back. For the neck exercises perhaps place a tennis ball nut on your pillow then progress to a yoga mat on the floor. . The effect is: relief or muscle ease in that area.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 min total h:m:s

Ball Release External Rotators, Lower Glute Roll, Glute Medius
Pin & Stretch. 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 5min h:m:s

Lower Back Ball Pin & Stretch, QL Cross Friciton, 3D - Lumbar Pin & Reach. 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 Time
1 5 min h:m:s

Sternum Scrub - Roller, T-Spine Roller Extension, Ball Thoracic Pin & Stretch

LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Time
1 5 min h:m:s

Occipital Roller Scrub, Peanut Occipital Release, Ball Temporalis Pin & Stretch

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.

RGL2 Hip Mobility, Stability Ball, Mat, Broomstick or dowel
Circuit x 2

Perform this 15 min, hip mobility sequence as a circuit, 1 min, 1 set, slight brake, next 60 seconds, 2nd set. Then onto to the next movement.

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
time 60s each
T1=Threshold 1
Set Time
1 60s each h:m:s
2 60s each h:m:s

Staggered knees and hands, draw a rectangle with your hips.

LAR UMT
Seated Wide Shift Posterior Reach T1 HpDC
time 60s
T1= threshold 1
Set Time
1 60s h:m:s
2 60s h:m:s

Sitting wide legged, Alternate sides, grab something from behind you as you turn. Stability ball or chair

UMT
Seated Cross-Leg Half Get-Up T2 HpDC
reps 60s
T2- Threshold 2
Set Reps
1 60s
2 60s

Alternate sides if you prefer. Sitting, to half kneeling, return to sitting

LAR UMT
Wide Shift Posterior Reach T2 HpDC
reps 60s
Set Reps
1 60s
2 60s

Standing, feet wider than hip width. Hold a broomstick in each hand, drive the arm back ward as you slide from side to side.

LAR UMT
Z-Transition Restorative Pose
time 60s
Hold 5s each
Set Time Hold
1 60s h:m:s 5s each h:m:s
2 60s h:m:s 5s each h:m:s

Switch from side to side, keep feet on the floor. Pause before your switch sides.

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC
time 60s
Hold 5s each
Set Time Hold
1 60s h:m:s 5s each h:m:s
2 60s h:m:s 5s each h:m:s

Alternate sides, T-Lunge, reach one hand to ankle, the other hand to the ceiling, like a windmill

UMT
In Out Squat
reps 60s
Hold 5s each
Set Reps Hold
1 60s 5s each h:m:s
2 60s 5s each h:m:s

Step in with toe towards belly button, squat and reach. Step out with toe facing away from belly button. First time- reach towards ankles, reach further each repetition.

Passive Massage: Focus on Pelvic Girdle, Hips, lower back and glutes
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Practitioner-Led Massage 60 min