Recovery and Regen (Active Resting Day) [LVL2]
Work-In
Recovery Day
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
7-Step Upper Body Mobility
Horizontal Loading
7-Step shoulder & t-spine activation & mobility routine can be used as an upper-body warmup.
ULT
Self-Massage: Foam Roll Lat
| Set | Time | Tempo |
|---|---|---|
| 1 | 30 sec ea side h:m:s | Controlled |
Fluid Dynamics (introduce tissue viscocity)
ULT
Crab Single Leg Squat
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 ea side | Controlled | 10 sec (h:m:s) |
Linear SMU Recruitment (decrease threat; normalize stability)
LAR
ULT
Quadruped OH 1-Arm Reach
This exercise creates greater T-Spine Extension and Shoulder Flexion.
| Set | Reps | Hold | Rest |
|---|---|---|---|
| 1 | 10 alternate | 5 sec hold h:m:s | 10 sec (h:m:s) |
Linear Mobility (create space; known, stable)
UMT
Side Lying 90-90
| Set | Reps | Hold | Rest |
|---|---|---|---|
| 1 | 5 ea side | 5 sec hold h:m:s | 10 sec (h:m:s) |
Multi-Planar Mobility (create space; explore 3D)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 left knee fwd | Controlled |
Multi-Planar SMU Recruitment (restabilize in newly created space)
Stretching and Foam Rolling Synergy
Circuit
x 2
This block utilizes the synergistic effects of stretching (static) and foam rolling.
Perform each activity for 30s (on each side if appropriate).