This is a great session to do after a tough training day. For a deconditioned person it might be a tough workout. For a conditioned person it will drive recovery and help restore homeostasis.
GAR Session
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
7 Step Prep for Total Body Resistance Training
Horizontal Loading
A 7 step prep that is good as a general warm up for a total body resistance training session.
Flush Cardio PHA Circuit
Circuit
x 2
Perform this circuit 1 - 2 times. You can sub the modality, but bias exercises that are non-load bearing.
LLT
Ski Ergometer
time
3:00
intensity
6 out of 10
Rest
1:00
time
3:00
intensity
6 out of 10
Rest
1:00
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 3:00 h:m:s | 6 Out Of 10 RPE | 1:00 (h:m:s) |
| 2 | 3:00 h:m:s | 6 Out Of 10 RPE | 1:00 (h:m:s) |
LLT
HIIT Bike
time
3:00
intensity
6 out of 10
Rest
1:00
time
3:00
intensity
6 out of 10
Rest
1:00
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 3:00 h:m:s | 6 Out Of 10 RPE | 1:00 (h:m:s) |
| 2 | 3:00 h:m:s | 6 Out Of 10 RPE | 1:00 (h:m:s) |
LLT
Rowing Machine Rowing Steady State
time
3:00
intensity
6 out of 10
Rest
1:00
time
3:00
intensity
6 out of 10
Rest
1:00
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 3:00 h:m:s | 6 Out Of 10 RPE | 1:00 (h:m:s) |
| 2 | 3:00 h:m:s | 6 Out Of 10 RPE | 1:00 (h:m:s) |