In this session, the goal is to sustain a relatively low heart rate (60%Max) and breathing rate (easily maintain conversation) for 60 minutes.
If you cannot achieve 60 minutes, mark you time and slowly build your endurance over the coming weeks to make 60 minutes a goal.

Warm-Up Blocks

AHHPS - 7-Step Prep LLT/LMT - Foot/Ankle
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LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Time
1	3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

Bird Dog

Set	Reps
1	12

ULT
Single Leg Touchdown Squat

Set	Reps
1	8 s/sides

MOBILITY - Used to foster and maintain space in the body’s segments

Downward Dog Toe Taps

Set	Reps
1	10

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Band Lateral Foot Reach with Anterior Ward

Set	Reps
1	4 each

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

Workout Blocks

AHHPSL2 Cyclical SISS: Low Intensity Walk
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The goal is to walk for 1 hour while sustaining an even heart rate and breathing rate. That means avoid hilly terrains for this session.

GAR ULT
Nature Walk

Set	Time
1	60 min h:m:s

Cool Down Blocks

Cooldown: Self-Massage the Feet
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LAR
Self-Massage: Foot

"How-to" self-massage for the feet

Set	Time
1	5min h:m:s

Warm-Up Blocks

AHHPS - 7-Step Prep LLT/LMT - Foot/Ankle Horizontal Loading

LLT Stationary Bike

Bird Dog

ULT Single Leg Touchdown Squat

Downward Dog Toe Taps

LLT Band Lateral Foot Reach with Anterior Ward