LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
Working Block
Horizontal
Set time time
1 5:00
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
3 4 controlled 10s
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
3 6 controlled 10s
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
3 6 controlled 10s

Val Regeneration day

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

Intended to promote recovery by regulating the parasympathetic nervous system. This leads to better neural adaptation to your training.

Recovery Blocks

Working Block
Horizontal Loading

GPR ULT
Hot Shower
Shower under hot water
Set Time Time
1 h:m:s 5:00 h:m:s
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)
3 4 Controlled 10s (h:m:s)

Forced inhalation and forced exhalation while holding position. Exhale should be long and drawn out.

LMT
LMT Band Type 2 rotation
LMT Band Type 2 spine rotation.
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)
3 6 Controlled 10s (h:m:s)

Forced inhalation and exhalation while holding pose.

ULT
Big Toe Corkscrew Anterior Reach
Set Reps
1 6
2 6
3 4

Intended to upregulate small motor units of the feet and ankle. Do this by spreading the toes prior to corkscrewing the foot into the ground.

LMT
Big Toe Corkscrew Rotational Reach
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)
3 6 Controlled 10s (h:m:s)

Be sure to spread the toes prior to the big toe corkscrew.

ViPR PRO Zig Zag Eye Tracking
Set Time
1 60s h:m:s
2 60s h:m:s

Intended to upregulate sensory(input) motor(output) responses via eye stimulation by tracking.