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

No Themes Assigned

Recovery Blocks
Warm Up, Tissue Prep
Horizontal
Self-Massage: Quadriceps
Set time
1 60-90s/side
Self-Massage: Glutes
Set time
1 60-90s/side
5 Minutes Cardio of Choice
Set reps Rest
1 10 75s
Hip Complex Work IN 1
Circuit x 2
Self-Massage: Glutes
Set time Rest
1 60-90s/cheek n/a
2 60-90s/cheek n/a
Prisoner Runner’s Hinge
Set reps Rest
1 8-10/side ~20s
2 8-10/side ~20s
IR Active Hamstring Stretch
Set reps Rest
1 10/ side ~20s
2 10/ side ~20s
Kneeling Zig Zag G2S
Set reps Rest
1 8-10/ side ~30s
2 8-10/ side ~30s
Prisoner Runner’s Medial Hinge
Set reps Rest
1 8-12/ side ~30s
2 8-12/ side ~30s
Open Chain Hip Internal Rotation Quick Release
Set reps Rest
1 10 ~20s
2 10 ~20s
Body Clapping – Groin/Stomach
Set time Rest
1 45s 60-90s
2 45s 60-90s
Upper Body Work IN 1
Circuit x 2
Rub and Scrub Rib and Cage
Set time
1 30s/side
2 30s/side
Rub and Scrub Sternum/Clavicle
Set time
1 30s/side
2 30s/side
Foam Roll Overhead Reaches
Set reps
1 10
2 10
Elevated Prone Squat to Mini Cobra
Set reps
1 10
2 10
Overhead Ward Rotation Quick Release
Set reps
1 6-8/side
2 6-8/side
World’s Greatest Stretch
Set reps
1 10/side
2 10/side
Shoulder Rotation -Band Quick Release
Set reps
1 6-8/side
2 6-8/side
Lateral G2S to Crawl Up
Set time Rest
1 30s/side 60s
2 30s/side 60s
Restorative Poses
Superset x 1
Child’s Pose to Cobra
Set reps Rest
1 10 n/a
Side Lying 90-90
Set time Rest
1 60s/ side n/a

R5, Work IN 3

Work-In
Recovery Session

No Themes Assigned

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Team, this is a mid-week work IN session, designed to help open the body up and be another low-intensity opportunity for continued activity. Enjoy!

Recovery Blocks

Warm Up, Tissue Prep
Horizontal Loading

LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 60-90s/side h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 60-90s/side h:m:s
5 Minutes Cardio of Choice
Spend 5 minutes on any light cardio option (running, rowing, ski-erg, bike, eliptical, etc..)
Set Reps Rest
1 10 75s (h:m:s)

Hip Complex Work IN 1
Circuit x 2

Work in Session for Resiliency Project Round 5, Week 1, targeting restoration of the hip complex.

LAR
Self-Massage: Glutes
time 60-90s/cheek
Rest n/a
"How-to" self-massage for the glutes/posterior hip.
Set Time Rest
1 60-90s/cheek h:m:s n/a (h:m:s)
2 60-90s/cheek h:m:s n/a (h:m:s)

Feel free to use foam roller or similiar object as needed.

ULT
Prisoner Runner’s Hinge
reps 8-10/side
Rest ~20s
Set Reps Rest
1 8-10/side ~20s (h:m:s)
2 8-10/side ~20s (h:m:s)
ULT
IR Active Hamstring Stretch
reps 10/ side
Rest ~20s
Set Reps Rest
1 10/ side ~20s (h:m:s)
2 10/ side ~20s (h:m:s)
UMT
Kneeling Zig Zag G2S
reps 8-10/ side
Rest ~30s
Set Reps Rest
1 8-10/ side ~30s (h:m:s)
2 8-10/ side ~30s (h:m:s)
UMT
Prisoner Runner’s Medial Hinge
reps 8-12/ side
Rest ~30s
Set Reps Rest
1 8-12/ side ~30s (h:m:s)
2 8-12/ side ~30s (h:m:s)
ULT
Open Chain Hip Internal Rotation Quick Release
reps 10
Rest ~20s
Set Reps Rest
1 10 ~20s (h:m:s)
2 10 ~20s (h:m:s)
LLT LAR
Body Clapping – Groin/Stomach
time 45s
Rest 60-90s
Set Time Rest
1 45s h:m:s 60-90s (h:m:s)
2 45s h:m:s 60-90s (h:m:s)

Upper Body Work IN 1
Circuit x 2

Rub and Scrub Rib and Cage
time 30s/side
Set Time
1 30s/side h:m:s
2 30s/side h:m:s
Rub and Scrub Sternum/Clavicle
time 30s/side
Set Time
1 30s/side h:m:s
2 30s/side h:m:s
UMT
Foam Roll Overhead Reaches
reps 10
Set Reps
1 10
2 10
ULT
Elevated Prone Squat to Mini Cobra
reps 10
Set Reps
1 10
2 10

Take a full in hale when you drop the hips for cobra, then be sure to PUSH all the air out as you exhale into the squat.

UMT
Overhead Ward Rotation Quick Release
reps 6-8/side
Set Reps
1 6-8/side
2 6-8/side
UMT
World’s Greatest Stretch
reps 10/side
Set Reps
1 10/side
2 10/side
LLT
Shoulder Rotation -Band Quick Release
reps 6-8/side
Set Reps
1 6-8/side
2 6-8/side
UMT
Lateral G2S to Crawl Up
time 30s/side
Rest 60s
Set Time Rest
1 30s/side h:m:s 60s (h:m:s)
2 30s/side h:m:s 60s (h:m:s)

Restorative Poses
Superset x 1

ULT
Child’s Pose to Cobra
reps 10
Rest n/a
Set Reps Rest
1 10 n/a (h:m:s)

move slow and controlled, take plenty of time to breath in each end range position

UMT
Side Lying 90-90
time 60s/ side
Rest n/a
Set Time Rest
1 60s/ side h:m:s n/a (h:m:s)