Today's Session uses meditation and yoga, hip mobility, and the spine recovery. The goal is to improve Hip and T-Spine Motion and Mobility while also improving circulation and helping to reduce soreness.
[NL] Active Recovery (Fall 2023)
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Yoga / Tai chi
Horizontal Loading
Choose between Yoga or Tai Chi. Perform this block first thing in the morning to start your day and get centred for the rest of the day.
GAR
UMT
YOGA: Vinyasa
Take a Vinyasa Flow Yoga class
| Set | Time |
|---|---|
| 1 | 10 min h:m:s |
GAR
UMT
Recovery: Tai Chi
Practicing Tai Chi or Qi Gong.
| Set | Time |
|---|---|
| 1 | 10 min h:m:s |
Active Recovery- Hips
Circuit
x 1
Perform each drill in a circuit fashion. This means do one exercise right after another.
Rub and Scrub Pelvis
time
2 min
time
2 min
| Set | Time |
|---|---|
| 1 | 2 min 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.
ULT
Prisoner Runner’s Hinge
reps
5
intensity
1
Tempo
controlled
reps
5
intensity
1
Tempo
controlled
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 5 | 1 RPE | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LAR
ULT
Supine Slide Hip Decouple
reps
10
intensity
1
Tempo
controlled
reps
10
intensity
1
Tempo
controlled
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 | 1 RPE | Controlled |
MOBILITY - Used to foster and maintain space in the body’s segments
LAR
UMT
Prone Atomic Frog T1 HpDC
reps
10
intensity
1
Tempo
controlled
reps
10
intensity
1
Tempo
controlled
T1= Threshold 1
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 | 1 RPE | Controlled |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prisoner Runner’s Medial Hinge
reps
3 each
intensity
1
Tempo
controlled
reps
3 each
intensity
1
Tempo
controlled
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 3 each | 1 RPE | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Active Recovery- T-Spine
Horizontal Loading
Perform this block before going to bed.
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 10min 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.
ULT
Seated Overhead Hand Iso Warding
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
UMT
Lying Extension with Lateral Flexion
| Set | Reps | Hold |
|---|---|---|
| 1 | 1 | 30s h:m:s |
MOBILITY - Used to foster and maintain space in the body’s segments