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

CJ | IOM 2 – Module 11 Recovery (Day 1)

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

Recovery day that starts with a 10 to 15 minute mobility flow to wake the body and nervous system.

Spend the day at a day spa for a full day of pampering and recovery.

Recovery Blocks

Good Morning Recovery
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GAR
Diaphragmatic Breathing aka Belly Breathing
Set Time
1 :60 h:m:s
Neck Rolls
Set Time
1 :60 h:m:s
ULT
Cat Cow
Set Time
1 :60 h:m:s
LLT
Deep Squat Hold
Set Time
1 :60 h:m:s
Thoracic Spine Rotation
Lie on your side with your knees bent at a 90 degree angle. Exhale as you rotate your top arm open, aiming your shoulder blade toward the floor. Inhale back to center and repeat for as many reps as needed. Match the other side.
Set Reps
1 8
ULT
Hip Flexor Stretch – Half Kneeling
Set Time
1 :60 h:m:s
Figure Four Supine Stretch
Set Reps
1 :60
ULT
Cobra to Downward Dog
Set Reps
1 8

Local Active Recovery (LAR) Session
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Start with a 30 minutes flush ride. If you have a bike you can ride to grab a light breakfast and fresh air. If not, opt for a stationary bike. Followed by LAR stretches.

LLT
Bike Ride
Set Time
1 30 mins h:m:s
Butterfly Hip Adductor Static Stretch [MS]
Set Time
1 :30 h:m:s
LAR UMT
Pigeon
Stretch for the LPHC
Set Time
1 :30 h:m:s
LAR
Stretch – Hip Flexor Stretch – Half Kneeling, Active
Set Time
1 :30 h:m:s
LAR
Locomotion – Couch Stretch
Set Reps
1 :30

Spa Day
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Steam Room
10 to 15 minutes
Set Time
1 10 mins h:m:s
GPR ULT
Dry Sauna
Set Time
1 10 mins h:m:s
GPR
Restorative Massage Therapy Session
60-90 minute Swedish, Deep Tissue, Shiatsu, Thai massage session.
Set Time
1 60 mins h:m:s
Hot Tub
15 to 25 minutes session
Set Time
1 15 minutes h:m:s
GPR
Sunbathing
Let's improve those vitamin D levels! Layout in the sun for approximately 30 minutes with as little clothing as you feel comfortable with. Get the sunlight directly on your skin. Best done at the beach! If the sun isn't shining, you can substitute this activity with 5,000iu Vitamin D and an equivalent nap.
Set Time
1 60 mins h:m:s