LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
Foam Rolling [DF]
Horizontal
Calves – Foam Roll
Set time Tempo
1 60 sec each leg controlled
Activation – Foam Roll Glutes
Set time Tempo
1 30-60 sec controlled
Quadriceps – Foam Roll
Set time Tempo
1 30-60 sec controlled
Adductor – Foam Roll
Set time
1 30-60 sec
Hip Mobility [DF]
Horizontal
90/90 Hip Switches
Set reps Tempo
1 10 controlled
2 10 controlled
Half Kneeling Active Hip Flexor Stretch
Set reps Tempo
1 10 each leg controlled
2 10 each leg controlled
Half Kneeling Adductor Rocking
Set reps Tempo
1 10 each leg controlled
2 10 each leg controlled
World’s Greatest Stretch
Set reps Tempo
1 10 each leg controlled
2 10 each leg controlled

Morning & Evening Recovery [DF]

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

Recovery Blocks

Foam Rolling [DF]
Horizontal Loading

Start out with long global roll out of the muscle, then pause at the knots for 30 seconds. Followed by 3-5 more global rolls.

Calves – Foam Roll
Set Time Tempo
1 60 sec each leg h:m:s Controlled
LAR
Activation – Foam Roll Glutes
Set Time Tempo
1 30-60 sec h:m:s Controlled

glutes pretty tight; global roll then pin point

Quadriceps – Foam Roll
Set Time Tempo
1 30-60 sec h:m:s Controlled
Adductor – Foam Roll
Set Time
1 30-60 sec h:m:s

Hip Mobility [DF]
Horizontal Loading

ULT
90/90 Hip Switches
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
Half Kneeling Active Hip Flexor Stretch
Set Reps Tempo
1 10 each leg Controlled
2 10 each leg Controlled
ULT
Half Kneeling Adductor Rocking
Set Reps Tempo
1 10 each leg Controlled
2 10 each leg Controlled
UMT
World’s Greatest Stretch
Set Reps Tempo
1 10 each leg Controlled
2 10 each leg Controlled