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

RGL2 4Q Recovery Day wk. 11

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

Recovery Blocks

Wake Up Mobility Routine
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At the start of your day, perform this 4Q Whole Body Warm up.

Rub and Scrub Pelvis
Set Time
1 3 mins h:m:s

FLUID DYNAMICs, Movement to encourage flow of blood, lymph, and water as part of this structured recovery day.

LAR ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
ViPR PRO Pre Position Triplane Foot Reaches
Set Reps
1 9

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Dual Mini Band Side Shuffle
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Mid-Morning Nature Walk
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Take yourself outside , enjoy the fresh air, and sunshine on your skin. Even if it is a cloudy day, you still get the benefits of light as a recovery tool to help rejuvenate and refresh your brains activity.

GAR ULT
Nature Walk
Set Time
1 20 min h:m:s

Just for fun, take off your shoes and socks for the last 5 minutes of your walk.

Lunchtime: Meditation
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Find a quiet spot to sit still and clear your mind. Play some Buddha meditation music and focus on your breath.

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 min h:m:s

Afternoon: E-Stim Massage
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Read the instructions carefully. Give yourself a few extra minutes if this is one of the first times you are using this useful modality.

LPR
Recovery: Electric Muscle Stimulation
Use an electric muscle stimulation device on recovery settings in areas of the body that need recovery. This will help settle down the sympathetic response to muscles. It will also aid in flushing metabolic waste.
Set Time
1 10 min h:m:s

Lower body: Quads and Calf muscles

Bedtime Routine
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To wind down this structured day of recovery, schedule in a minimum of of 10 minutes in your hottub. Temperature between 102-104 F. Enjoy a night time drink to keep yourself hydrated and relaxed. use some Aroma spray or towels washed with lavender essential oils to make use of your olfactory senses. Then enjoy the softness and comfort of your bed, while you jot down some bullet points in your journal. Sweet dreams.

GPR
RGL2 Spa Warm Relaxing
102 F, keep some water close by. Some Crystal Bowl music can be a comforting addition.
Set Time
1 10 min h:m:s

102-104 F, enjoy a night time drink to keep yourself hydrated. Aroma spray or towels washed with lavender essential oils.

GPR
RGL2 Journal A
In your "anything" journal, write down any thing that comes to mind as you transition from warm bath to actually being in bed before you turn out the lights. Give yourself time to record your thoughts. This helps your brain shift to unconditional "rest and recovery" mode.
Set Time
1 15 min h:m:s

Short bullet points, unload your mind to encourage restful sleep.