LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
{AL} Morning LAR Routine
Horizontal
Recovery: Stone Mat / Rock Garden Walk
Set time Tempo
1 3-5 min controlled
Hot Shower
Set time
1 10 min
Self-Massage: Quadriceps
Set time Tempo
1 2.5 per side controlled
Self-Massage: Adductors
Set time Tempo
1 2.5 per side controlled
Self-Massage: Glutes
Set time Tempo
1 2.5 per side controlled
Self-Massage: T-Spine
Set time Tempo
1 5 min controlled
{AL} Afternoon Cardio Flush Bike Ride
Horizontal
Bike Ride
Set time intensity Tempo
1 30 min 4-5 out of 10 controlled
{AL} Hip Mobility LAR
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo
1 10 per side controlled
2 10 per side controlled
Wide Stance Hip Decouple
Set reps Tempo
1 10 per side controlled
2 10 per side controlled
Lateral Hip Hinge
Set reps Tempo
1 8 per side controlled
2 8 per side controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 10 per side controlled
2 10 per side controlled
Prone Quad 4-Point Weight Shift T1 HpDC
Set reps Tempo
1 10 per direction controlled
2 10 per direction controlled
Seated Cross-Leg Half Get-Up T2 HpDC
Set reps Tempo
1 5 per side controlled
2 5 per side controlled
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
Set reps Tempo
1 10/side controlled
2 10/side controlled
{AL} Evening Karaoke GAR
Horizontal
{AL} Karaoke – GAR – Mr. Big “To Be With You”
Set time
1 30-60 min

{AL} LAR DAY

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

This is a Local Active Recovery (LAR) Day.

Morning :
Get up - spend 3-5 min on cobblestone mat while brushing teeth. Have a hot shower - this will increase body heat and fluid dynamics and will prep the body for flexibility and extensibility for 20 min self massage.

Early afternoon - 30 min flush ride on bicycle - go easy, choose your speed/intensity by being able to have a conversation. Imagine the built up lactate in your body washing through and being flushed out.
After returning from the ride - spend 20 min doing a Hip Mobility session.

Evening - 30-60 min of karaoke- work through favourite 80's and 90's tunes (feel free to record and send to coach)

Recovery Blocks

{AL} Morning LAR Routine
Horizontal Loading

- Start with walking on the rock mat - feel free to brush teeth and wash your face etc while walking on the mat - release the flow of Chi.

- Have either breakfast or a snack with some protein (examples - breakfast could be eggs, a slice of toast and some veggies, or a snack could be yogurt, banana and a few almonds)

- Next have a nice hot shower - while this is relaxing, it also increases the fluid dynamics throughout the body which will create better flexibility and extensibility during your 20 min self massage session. Cortisol hormone (stress hormone) is highest during the morning, so by adding in self care, it will combat this elevated stress time.

- Do a 20 min self massage session - You have done your feet already, now its time to start at the knee and work your way up to the mid back/t-spine.

UMT
Recovery: Stone Mat / Rock Garden Walk
Use the stone mat or rock garden walk to stimulate the bottom of the feet.
Set Time Tempo
1 3-5 min h:m:s Controlled
GPR ULT
Hot Shower
Shower under hot water
Set Time
1 10 min h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time Tempo
1 2.5 per side h:m:s Controlled
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time Tempo
1 2.5 per side h:m:s Controlled

Your adductors are your inner thighs. Begin above the knee and work your way up to the groin.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time Tempo
1 2.5 per side h:m:s Controlled

Your glutes are in your butt. Do one side then the other.

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 5 min h:m:s Controlled

{AL} Afternoon Cardio Flush Bike Ride
Horizontal Loading

This bike ride should be an easy going tempo ride. You should be able to easily keep a conversation going. As this is a flush ride, do some visualization - imagine all the built up lactate being flushed through the body, being broken apart and dispersed out. By the end, you will feel "cleaned" out from the inside.

LLT
Bike Ride
Set Time Intensity Tempo
1 30 min h:m:s 4-5 Out Of 10 RPE Controlled

Should be able to continue a conversation. If getting winded, slow down. Go easy.

{AL} Hip Mobility LAR
Circuit x 2

Use the warmth and fluid dynamics from your flush ride, and do this hip mobility session after you have returned from your bike ride. Go through the movements two times.

LAR ULT
Supine Slide Hip Decouple
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled
LAR UMT
Wide Stance Hip Decouple
reps 10 per side
Tempo controlled
Wide and Staggered Stance
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled
UMT
Lateral Hip Hinge
reps 8 per side
Tempo controlled
Set Reps Tempo
1 8 per side Controlled
2 8 per side Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10 per side
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled
LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
reps 10 per direction
Tempo controlled
T1=Threshold 1
Set Reps Tempo
1 10 per direction Controlled
2 10 per direction Controlled
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
reps 5 per side
Tempo controlled
T2- Threshold 2
Set Reps Tempo
1 5 per side Controlled
2 5 per side Controlled
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
reps 10/side
Tempo controlled
T2- Threshold 2
Set Reps Tempo
1 10/side Controlled
2 10/side Controlled

{AL} Evening Karaoke GAR
Horizontal Loading

Spend some 30-60 min singing your favourite 80's and 90's song. Choose songs that you love, allowing yourself to be transported back to another time of your life. Sing your heart out. Feel all the feels as they wash over you.

The video here is to inspire you to sing like nothing matters - but where you are, right here, right now.

GAR
{AL} Karaoke – GAR – Mr. Big “To Be With You”
Sing your heart out and let the feelings of calm and joy wash over you.
Set Time
1 30-60 min h:m:s