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

Light weekend cardio & Active recovery joint care

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

Enjoy 10~30 minutes of brisk walk or even light jogging outside!
OR
Perform active recovery mobility focused

Recovery Blocks

Hip Mobility
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LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Reps Intensity Tempo
1 60s Low RPE Controlled

Alternate sides

LAR UMT
Pigeon
Stretch for the LPHC
Set Reps
1 10
LAR UMT
Seated Wide Shift Posterior Reach T1 HpDC
T1= threshold 1
Set Time Intensity Tempo
1 60s each h:m:s Low RPE Controlled
UMT
Pelvic Slide with Type 1 Motion
Set Time Intensity Tempo
1 60s h:m:s Low RPE Controlled

Alternate Sides

Ankle/feet
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LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Reps
1 10
LAR UMT
3D Calf Stretch
Set Reps
1 10
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps
1 10
LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Reps
1 10

T-spine
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LAR UMT
[J] – Kneeling Type 1 Elevated Reach
Set Reps
1 10
UMT
Wall Warding with Crossover Step/Lunge
Set Reps
1 10
ULT
Wall Alternating Overhead Reach
Set Reps
1 10

Light Cardio/Brisk walk
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Get some sun and go for a walk outside at the park or near ocean (if it's not sunny outside, go to gym pick cardio & perform full body mobility exercise)