Take time to schedule 2 different 20-30 min segments into mid morning and afternoon blocks.
Mid Morning Routine: 20 Min Self-Massage Spine
Afternoon Flush Ride 30 min
RG-L2: 7-Day 4Q Met WO/IN [wk.8] Day 4
RGL2 LAR Self Massage and Flush Wk.8
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
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. With in each exercise , move from one postion to another, finding tender spots. 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
RGL2 Flush Ride-Active Recovery
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30 min bike ride at a 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.