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

Recovery Day

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

Recovery Blocks

Recovery and Regeneration - Morning Session
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LLT
Stationary Bike
Set Time Intensity
1 10 minutes h:m:s 3-4/10 RPE
LAR
Foam Roll – Lats
Set Time
1 2-3 minutes h:m:s
Self Myofascial Release: Foam Rolling – Pectorals
Set Time
1 2-3 minutes h:m:s
ULT
SMR – Lower leg – Massage Stick
Set Time
1 2-3 minutes h:m:s
SMR TFL and IT Band -Foam Rolling
Set Time
1 2-3 minutes h:m:s
SMR – Feet
Set Time
1 2-3 minutes h:m:s
UMT
Lying Extension with Lateral Flexion
Set Reps Tempo
1 5-10 Controlled
UMT
Stretch – World’s Greatest Stretch
Set Reps Tempo
1 10 each Controlled
LPR
Compression Boots
Set Time
1 15 minutes h:m:s

Afternoon Session
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GAR ULT
Nature Walk
Set Time
1 30-60 minutes h:m:s
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 10-30 minutes h:m:s
GPR
Hot Shower/Bath before bed
Set Time
1 10-15 minutes h:m:s