This day is about recovering your nervous system and restoring tone and focusing specifically on the core. The breath work will help support deep core activation.
Recovery Day Breath Work for Core Activation
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Working Block
Horizontal Loading
Focus on moving slowly and purposfully through all of the movments.
AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading
ULT
Crab Single Leg Squat
| Set | Reps |
|---|---|
| 1 | 8 per side |
| 2 | 8 per side |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
ULT
Child’s Pose to Cobra
| Set | Reps |
|---|---|
| 1 | 8 |
| 2 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
DB Multi-planar Lunge with Reaches
| Set | Reps | Load |
|---|---|---|
| 1 | 12 total | Light |
| 2 | 12 total | Light |
MOBILITY - Used to foster and maintain space in the body’s segments
LLT
Big Toe Corkscrew Monster Band Squat
| Set | Reps |
|---|---|
| 1 | 10 per side |
| 2 | 10 per side |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions