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

Metab SISS TEMPO Run/ Recovery Session

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

Today's session is a simple run to improve aerobic capacity. You can switch out the run for another cardiovascular activity like the bike.

Alternatively you can do the active mobility protocol, or if you feel up to it do both.

Warm-Up Blocks

AHHPS Fluid Dynamics Ankle and Hip 1
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ULT
Ankle Rub + Scrub
Set Time
1 20s each h:m:s
GPR
Foam Roll Inner Thigh
Set Time
1 30s each h:m:s

Pick two tender spots for each leg

AHHPS SMUR Ankle and Hip 1
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UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps
1 5 each
ULT
Half Kneeling Medial Hip Activation
Set Reps Hold
1 5 each 5s h:m:s

AHHPS Excitation Ankle and Hip 1
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LMT
Big Toe Corkscrew T-Squat Quick Release
Set Reps
1 5 each
Hip IR Quick Release
Set Reps
1 5 each

AHHPS Stimulation: Eye Tracking 1
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LLT
Zig Zag Eye Tracking
Set Time
1 30s h:m:s
Reverse Lunge Eye Tracking
Set Reps
1 5 each

Workout Blocks

Metabolic SISS Tempo Run
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Maintain a slow pace. You should be able to carry a conversation. If you can't make it 3 miles, then the goal is to progress to 3 miles over the course of 2-3 months.

Run
Set Reps Distance
1 3 mi

Cool Down Blocks

Recovery 1
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Pool: Gentle Swim
Set Time
1 20:00 h:m:s
Hip Mobility
Set Time
1 10:00 h:m:s
Sports Massage
Set Time
1 1:00:00 h:m:s
GPR
Meditation: Forest
This can be a guided experience. Choose a comfortable position to meditate in. Focus on your body, breaths, loving thoughts, gratitude etc
Set Time
1 20:00 h:m:s

Regeneration
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Do this regeneration block to aid in your recovery.

ULT
4 Cycle Kneeling Breathing
Set Time
1 2 min h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 2 min h:m:s
GPR ULT
Cold Water Immersion
Using cold water immersion to repair tissues, create a flight response which normalizes after getting out of the water and delivering fluids throughout the body. Use after a HIGH INTENSITY training session. 50-59 degrees Fahrenheit for 10-15 min in duration
Set Time
1 7 min h:m:s