Cardio – Moderate (intensity) & Short (duration) 6
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Metabolic

Cardio – Moderate (intensity) & Short (duration) 6

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

These sub-intensity intervals are designed to teach your body to recover and build fatigue resistance without being over taxing on the system.

Warm-Up Blocks

Warmup Block 28-Day
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UMT
Foam Roll, Low Chain
Use all or parts of this sequence to begin the process or tissue stimulation or regeneration.
Set Reps Tempo
1 6 Controlled
ULT
Self-Massage: Foam Roll Lat
Set Reps Tempo
1 6 Controlled
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
UMT
90-90 Wipers
From 90-90 transition to opposite 90-90. Support with hands if needed.
Set Reps
1 10
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps
1 10

Workout Blocks

Tempo Run
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Run at 6-7/10 RPE 20 seconds. Followed by full 60 sec recovery (walk or recovery position). Repeat 8 to 12 reps, based on how you feel or HRV.

Cardio – Moderate (intensity) & Short (duration) 6
These sub-intensity intervals are designed to teach your body to recover and build fatigue resistance without being over taxing on the system.
Set Reps
1 10

Cool Down Blocks

Cool Down Block
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Breathing will be the focus of all cool downs over the 28 days. After a workout you want to bring the body back to stasis from the more sympathetic state of the session. The mediation can take place anytime and does not have to directly follow the workout.

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Reps
1 10
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 Reps
1 10