LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

No Themes Assigned

Recovery Blocks

Cardio – Walk 1 x 10 m

Set	time
1	10 m

Self Massage and Static Stretching

SMR TFL and IT Band -Foam Rolling 1 x 2 m

Set	time
1	2 m

Self Myofascial Release: Foam Rolling – Quadriceps 1 x 2 m

Set	time
1	2 m

Self Myofascial Release: Foam Rolling- Thoracic Spine 1 x 2 m

Set	time
1	2 m

Seated Windshield Wiper 1 x 10 per side

Set	reps
1	10 per side

Restorative Pose Cobra 2 x 30 s

Set	time	Rest
1	30 s	30 s
2	30 s	30 s

Hip Flexor Stretch [MS] 2 x 30 s each side

Set	time
1	30 s each side
2	30 s each side

Stationary Bike (recovery) 1 x 20 m

Set	time
1	20 m

LAR Session Hw 8

Work-In

Recovery Session

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Cardio Pt 1
Horizontal Loading

ULT
Cardio – Walk

Set	Time
1	10 m h:m:s

Self Massage and Static Stretching
Horizontal Loading

SMR TFL and IT Band -Foam Rolling

Set	Time
1	2 m h:m:s

Self Myofascial Release: Foam Rolling – Quadriceps

Set	Time
1	2 m h:m:s

ULT
Self Myofascial Release: Foam Rolling- Thoracic Spine

Set	Time
1	2 m h:m:s

LAR UMT
Seated Windshield Wiper

Set	Reps
1	10 per side

LAR ULT
Restorative Pose Cobra

Set	Time	Rest
1	30 s h:m:s	30 s (h:m:s)
2	30 s h:m:s	30 s (h:m:s)

LAR ULT
Hip Flexor Stretch [MS]

Set	Time
1	30 s each side h:m:s
2	30 s each side h:m:s

Cardio Pt 2
Horizontal Loading

GAR LLT
Stationary Bike (recovery)

Set	Time
1	20 m h:m:s