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

BUILD YOUR CHASSIS

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

This session consists of 4 sections:
1. NORMALIZE YOUR AUTONOMIC NERVOUS SYSTEM 👉 1 ROUND
2. CIRCULATE YOUR WATER, BLOOD AND LYMPH 👉 1 ROUND
3. ACTIVATE TYPE 1 MOTOR UNITS 👉 1 ROUND
4. INTEGRATE 👉 3 ROUNDS

Recovery Blocks

NORMALIZE
Horizontal Loading

Perform one round of this block

LAR UMT
J – Inner and Outer 90/90 with Breath
Set Reps Hold
1 10x10s each 10s h:m:s

stay in the position for 10s . Perform 10 reps in total on each side

LMT LAR
Half Knee, 1-Arm Medial Tilt
Set Reps Weight Tempo
1 10x3s in the position Any kgs Slow

CIRCULATE
Horizontal Loading

Perform one round of this block

LAR ULT
ELDOA: Circulate – Low Back Pumps (L5-S1)
- extend elbows - external rotation of the upper limbs - Total extension of the elbow and wrist - Push arms strongly away from the body - Ankle dorsi-flexed, adducted and supinated - knees extended, heels not touching the wall - Flat lumbar spine - Axial extension from coccyx to the vertex - all at the same time
Set Reps Hold
1 5 With exhale h:m:s

– extend elbows
– external rotation of the upper limbs
– Total extension of the elbow and wrist
– Push arms strongly away from the body
– Ankle dorsi-flexed, adducted and supinated
– knees extended, heels not touching the wall
– Flat lumbar spine
– Axial extension from coccyx to the vertex
– all at the same time

LAR ULT
ELDOA: Circulate T6-7 – Steeple Pumps
Set Reps Hold
1 5x With exhale h:m:s

1. tall spine
2. push hands UP and together with exhale
3. shoulders down
4. knees towards the floor

LLT
Half Kneeling Anterior Hip Drive
Set Reps Load Tempo
1 10 each side Heavy Slow

attach the band around the hip joint

GAR
Fragile Areas: Foam Rolling or Vibration
Use any device available and slowly over any area you wish - consider your training session focus.
Set Time
1 2-5 min h:m:s

Vibration preferably.

ACTIVATE
Horizontal Loading

METHOD: Warding Patterns 
The physiological state of generating body-wide tension (stability) against an external force while maintaining the capacity to move. To our clients, we might describe most warding patterns as omnidirectional, vertical core training. 
Benefits include:
- enhancing regional stability and strength against omnidirectional force
- improving neuro-myo-fascial sensitivity (which is a fancy way of saying improving our reactivity)
- increase neuromuscular activation
- improving core strength and stability in many positions

LAR UMT
Anterior Step, Type 1 Ward with Forced Breathing
Set Reps Hold
1 5 each side h:m:s

The upper hand pushes to the wall while reaching the other - hold breath OR exhale

LMT
J – Offset Preposition, Rotational Walk
Set Reps Weight Tempo
1 5 each 6 kgs Controlled

Preposition ViPR PRO and walk away.

INTEGRATE
Giant Set x 1

Repeat this block 3 times

UMT
Lateral shuffle, 1-hand toss and catch
reps 20 tosses
Tempo controlled
Set Reps Tempo
1 20 tosses Controlled
LMT
J – Dynamic Feet, Grip Switching
reps 20
weight_kgs 10-16
Tempo controlled
Set Reps Weight Tempo
1 20 10-16 kgs Controlled
GAR ULT
Head Preposition, Anterior Lunge
reps 5 each side
Tempo slow
Set Reps Tempo
1 5 each side Slow

Preposition your head and lunge (change directions every session)

LAR ULT
Sitting with Leg Rotation (over the block)
reps 10 each leg
Tempo controlled
Set Reps Tempo
1 10 each leg Controlled

rest the leg after each rep