LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
GAR: Play time – Pool
Horizontal
Pool – Rotational Walking DM
Set time intensity Tempo
1 20 mins 1/10 controlled
GAR: Restorative Poses/Movements
Horizontal
Cat Cow DM
Set time intensity Tempo
1 2 min 1/10 controlled
Windshield Wipers
Set time intensity Tempo
1 2 min 1/10 controlled
Pigeon DM
Set time
1 2 min per side
Savasana DM
Set time
1 2 mi

GAR: Pool and Mobility/Restorative Poses

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

Today's session is all about GAR (Global Active Recovery)- whole body or systemic recovery strategies performed with physical effort.

I know this has been a tough few months for you and mama definitely needs a break! Today is all about feeling good and taking in the moment! I have you starting in your pool. That nice heated pool is calling your name! Hang out for 20 minutes doing some light movements and stretching.

After the pool, take some time to dry off and then put your yoga mat on the grass and do the movements/poses in the next block. Pay attention to your breathing. Once again, today is all about feeling good and taking that time to listen to your body and its relation to the surrounding environment.

Recovery Blocks

GAR: Play time – Pool
Horizontal Loading

Walk around the pool to help loosen your body. Splash around if you like! Do some stretches if you feel inclined. Enjoy this time to yourself and really take in the way the water feels on your body....how you feel weightless...notice the sounds of the birds and the rustling sounds of the palm trees around you.

UMT
Pool – Rotational Walking DM
Waist deep in the pool...step one foot in front of the other as you walk in the pool. Rotate your torso slightly while pumping your arms across the body.
Set Time Intensity Tempo
1 20 mins h:m:s 1/10 RPE Controlled

GAR: Restorative Poses/Movements
Horizontal Loading

Do each of these movements/poses for 2 mins. These should be calming activities. Most importantly....focus on your breath during this block. Deep slow inhales and exhales.

ULT
Cat Cow DM
MOBILITY - Used to foster and maintain space in the body’s segments. T spine mobility (Flexion and extension) Make sure to inhale as you arch your back and exhale as you round your back, pushing the floor away from you with your palms.
Set Time Intensity Tempo
1 2 min h:m:s 1/10 RPE Controlled
Windshield Wipers
Feet should be slightly wider than hips.
Set Time Intensity Tempo
1 2 min h:m:s 1/10 RPE Controlled
ULT
Pigeon DM
Set Time
1 2 min per side h:m:s
ULT
Savasana DM
This pose calms the central nervous system, calms the mind, reduces stress. Helps lower blood pressure. Promotes awareness of higher consciousness.
Set Time
1 2 mi h:m:s