You are the hardest working at home employee I have ever met. Therefore, take today to add in some local active recovery (LAR) into your life which will feel great after your past two work-out days. The recovery protocols are spread throughout the day to break up your stressful workflow and provide the benefits of some parasympathetic tone.
KIB 28 Day Fundamental Strength to Relative & Odd Position Strength Day 3
Full Day Recovery
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Rock Mat
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Spend 5 minute walking on her husband's gorgeous rock mats after waking up while the water boils for the kids oats. Another option - ask your husband to make breakfast and you can just sip on your tea and walk.
UMT
Recovery: Stone Mat / Rock Garden Walk
Use the stone mat or rock garden walk to stimulate the bottom of the feet.
| Set | Time | Tempo |
|---|---|---|
| 1 | 5 min h:m:s | Slow |
Lunch and roll
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Block an extra 20 minutes during lunch to foam roll and relax into any hot spots focusing on hips, T-spine areas and neck areas. **Pay attention to your breathing. When you find a hot spot, keep the pressure to a point where you can continue relaxed breathing as you hold.
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
| Set | Time | Tempo |
|---|---|---|
| 1 | 1-2 min h:m:s | Slow |
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
| Set | Time | Tempo |
|---|---|---|
| 1 | 1-2 min h:m:s | Slow |
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
| Set | Time | Tempo |
|---|---|---|
| 1 | 1-2 min h:m:s | Slow |
Pre-dinner casual waterfront walk
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Take 30 minutes on your own, with some relaxing music to walk around the neighborhood and soak in the views you love so much while its still light outside. Know the kids are taken care of at home and you have no worries in the world during this time. Take moments to appreciate positive things in your life.
GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
| Set | Time | Tempo |
|---|---|---|
| 1 | 30 min h:m:s | Controlled |