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

Recovery Day – Steve Conway

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

Recovery Blocks

Warmup
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 15 min h:m:s 4 RPE

Mobility & Activation for Recovery
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 30 sec h:m:s
UMT
Relative Ankle Rotation
Set Reps
1 3
2 3
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set Reps
1 5
2 5
UMT
Shin Box Switches
Set Reps
1 30
UMT
Foam Roll Overhead Reaches
Set Reps
1 20
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps
1 10
2 10
LMT
KB Arm Bar
Set Reps
1 10
LLT
1/2 Kneeling Opp Side Extension
Loaded Dynamic Stretch for the Hip Flexor complex.
Set Time
1 30 sec h:m:s
2 30 sec h:m:s