LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Day

Recovery Blocks

Stair Master Machine 1 x 30m

Set	time	intensity
1	30m	5

Full Body Mobility

Deep Squat Hold 1 x 30s

Set	time
1	30s

Back/Shoulder Wall Assisted Stretch 1 x 30s

Set	time
1	30s

Weighted Butterfly Stretch 3 x 30s

Set	time
1	30s
2	30s
3	30s

Stretch – Side Lying Open Book 1 x 30s

Set	time
1	30s

Hip Flexor / Hamstring Rock 1 x 10

Set	reps
1	10

Lower Back Stretch Low Lunge w/ Twist 1 x 30s

Set	time
1	30s

Supine Crucifix Stretch on Foam Roller 1 x 1m

Set	time
1	1m

Active Recovery Day: Cardio + Stretch & Mobility (Full Body)

Work-In

Recovery Day

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Light Cardio
Horizontal Loading

ULT
Stair Master Machine

Set	Time	Intensity
1	30m h:m:s	5 RPE

Full Body Mobility
Horizontal Loading

LLT
Deep Squat Hold

Set	Time
1	30s h:m:s

Back/Shoulder Wall Assisted Stretch

Set	Time
1	30s h:m:s

LLT
Weighted Butterfly Stretch

Set	Time
1	30s h:m:s
2	30s h:m:s
3	30s h:m:s

UMT
Stretch – Side Lying Open Book

Set	Time
1	30s h:m:s

ULT
Hip Flexor / Hamstring Rock

Set	Reps
1	10

UMT
Lower Back Stretch Low Lunge w/ Twist

You CAN crack your back but go at a comfortable twist range and slowly breathe.

Set	Time
1	30s h:m:s

ULT
Supine Crucifix Stretch on Foam Roller

Set	Time
1	1m h:m:s