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

LAR- recovery day

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

this is designed to regenerate your body after a solid HIIT session, and to prepare for the following sessions to follow,

Recovery Blocks

stretch and mobilize
Circuit x 1

start your morning off with 10-15 min on the foam roller with self massage and stretching, move though each movement at your own pace, feel free to spend more time on an area if it requires more attention

LAR
Self-Massage: Quadriceps
time 30 sec
"How-to" self-massage for the Quads
Set Time
1 30 sec h:m:s
UMT
World’s Greatest Stretch
reps 5 each side
Set Reps
1 5 each side
LAR
Self-Massage: T-Spine
reps 30sec
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 30sec
LMT
Loaded Kneeling Type 2 Stretches
reps 5 each side
Set Reps
1 5 each side

after work
Horizontal Loading

once you get home form the day, take the shoes off and head outside and walk on the grass/ concrete/ rocks or a rough surface for 10 min.

UMT
Recovery: Stone Mat / Rock Garden Walk
Use the stone mat or rock garden walk to stimulate the bottom of the feet.
Set Time
1 10min h:m:s