This is an active and passive recovery session. This is designed to focus on improving mobility, helping tissues and joints recover and followed by a POOL FLOAT or FLOAT tank to enhance CNS balance.
Active and Passive Recovery Session (Abia)
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
AHHPS - 7-Step Prep LLT/LMT - Foot/Ankle
Circuit
x 2
Follow this Foot and Ankle mobility protocol. Perform all 7 movements of this block before repeating them all again for the second time.
LLT
Stationary Bike
time
5 mins
time
5 mins
Enhances power and/or endurance in the sagittal plane.
| Set | Time |
|---|---|
| 1 | 5 mins h:m:s |
| 2 | 5 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps
4 each
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
KB Single Leg Squat Touchdown
reps
4 each
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Ankle Roll
reps
4 each
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LLT
Band Lateral Foot Reach with Anterior Ward
reps
5 each
reps
5 each
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
AHHPS - 7-Step Prep ULT/UMT - TSpine
Circuit
x 2
Follow this T Spine mobility protocol. Perform all 7 movements of this block before repeating them all again for the second time.
GPR
ULT
Hot Shower
time
3 mins
time
3 mins
Shower under hot water
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
| 2 | 3 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Seated Overhead Hand Iso Warding
reps
5 each
reps
5 each
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
UMT
Lying Extension with Lateral Flexion
reps
5 each
reps
5 each
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prone T-Spine Rotation
reps
4 each
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Elevated Underswitch
reps
4 each
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
AHHPS - 7-Step Prep ULT/UMT Hips
Circuit
x 2
Follow this Hip mobility protocol. Perform all 7 movements of this block before repeating them all again for the second time.
Rub and Scrub Pelvis
time
2 mins each
time
2 mins each
| Set | Time |
|---|---|
| 1 | 2 mins each h:m:s |
| 2 | 2 mins each h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
ULT
Prisoner Runner’s Hinge
reps
5 each
reps
5 each
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LAR
ULT
Supine Slide Hip Decouple
reps
4 each
reps
4 each
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LAR
UMT
Prone Atomic Frog T1 HpDC
reps
4 each
reps
4 each
T1= Threshold 1
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prisoner Runner’s Medial Hinge
reps
5 each
reps
5 each
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Water Recovery
Horizontal Loading
This is to help regulate the ANS.
GPR
Recovery: Pool Float
Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.
| Set | Time |
|---|---|
| 1 | 10 min h:m:s |
GAR
ULT
Contrast Bath or Shower: Cold->Hot Immersion
The Cold Immersion to Hot Immersion or contrast bath/shower is used to help deliver nutrients to the body by enhancing fluid dynamics and help enhance the lymphatic system to remove wastes from training.
Use as a part of a recovery day, not between competitive events or during multiple events in a day. Can be used at the end of a training session if it's the last thing you do that day.
PROTOCOL:
1 min Cold (50F): 1 minute Hot(104F)- End after Hot
7 times
| Set | Reps |
|---|---|
| 1 | 7 |