The purpose of this work-in full day of recovery is to allow your nervous system to recover and recoup balance. This helps with reducing total allostatic load on the body and can even help with recovering and improving your stress response. All of this equates to a more balanced you! It fits in perfectly with your health outcome goals of improved strength, reduced body fat and greater energy. You have to put back in so you can get more out!
(AS) GAR Day
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
(AS) Morning Recovery (GAR)
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This recovery day begins the night before with the reduced anticipatory stress of having to wake early for your morning workout. Your morning routine will take significantly less time to accomplish so you can add an extra 60 minutes to your sleep or spend extra time with the kids or preparing for the next day, the night before.
This is the sweet spot of the morning where you can support your liver with a hot cup of Dandy Blend (see link below) and your journal in your lawn or garden and write all the things that support the balance of your world. Whether it is inspirational ideas for your business, health successes, gratitude for your blessings, frustrations that need to be sorted out or personal goals that you want to organize more clearly. This is your mind and body restoration and mental preparation for the day ahead.
When you finish your drink and journal entry, go through a mobility series practicing the strategies we have used finding the spots with more congestion that need releasing. Use the Hypervolt to prepare the area that you will work with the Mobility Wall to increase hydration. Be sure to have your water with you as you go through this session.
(https://www.amazon.com/Dandy-Blend-Instant-Beverage-Dandelion/dp/B000SMN0DO/ref=sr_1_1_sspa?crid=1HTB12IT4S83Q&dchild=1&keywords=dandiblend&qid=1618167833&sprefix=dandyblend%2Caps%2C163&sr=8-1-spons&psc=1&smid=A3LUMMU407RN4C&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFQT0tEVjNUVFVWSUMmZW5jcnlwdGVkSWQ9QTA4OTY2ODExVVJTV0FLV1ZRV1o3JmVuY3J5cHRlZEFkSWQ9QTA0NDc2NjUzNDJOQlMyQk1aU1k5JndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==)
(AS) Sleep In Past Normal Waking Hour
This recovery day begins the night before with the reduced anticipatory stress of having to wake early for your morning workout. Your morning routine will take significantly less time to accomplish so you can add an extra 60 minutes to your sleep or spend extra time with the kids or preparing for the next day, the night before.
| Set | Time |
|---|---|
| 1 | 1 hour h:m:s |
(AS) Dandyblend, Journal and Grounding
This is the sweet spot of the morning where you can support your liver with a hot cup of Dandy Blend (see link below) and your journal in your lawn or garden and write all the things that support the balance of your world. Whether it is inspirational ideas for your business, health successes, gratitude for your blessings, frustrations that need to be sorted out or personal goals that you want to organize more clearly. This is your mind and body restoration and mental preparation for the day ahead.
(https://www.amazon.com/Dandy-Blend-Instant-Beverage-Dandelion/dp/B000SMN0DO/ref=sr_1_1_sspa?crid=1HTB12IT4S83Q&dchild=1&keywords=dandiblend&qid=1618167833&sprefix=dandyblend%2Caps%2C163&sr=8-1-spons&psc=1&smid=A3LUMMU407RN4C&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFQT0tEVjNUVFVWSUMmZW5jcnlwdGVkSWQ9QTA4OTY2ODExVVJTV0FLV1ZRV1o3JmVuY3J5cHRlZEFkSWQ9QTA0NDc2NjUzNDJOQlMyQk1aU1k5JndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==)
| Set | Time |
|---|---|
| 1 | 30 min h:m:s |
(AS) Hypervolt and Mobility Wall
When you finish your drink and journal entry, go through a mobility series practicing the strategies we have used finding the spots with more congestion that need releasing. Use the Hypervolt to prepare the area that you will work with the Mobility Wall to increase hydration. Be sure to have your water with you as you go through this session.
Your intention is to further release whole body tension, improve your stress tolerance for the day and likely improve your stress reactions because you FEEL less BIND in your body and more EASE.
| Set | Time |
|---|---|
| 1 | 30 h:m:s |
(AS) Mid-Day Movement, Walk and ViPR Pro Tilt Session
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Take 15 minutes for a walk outside after lunch and finish with a light (10 minute ViPR Pro tilt movement session after your walk. This helps improve circulation and
ULT
(AS) Easy neighborhood walk
Take an easy walk around the neighborhood, to take a screen break and get your heart rate up a bit.
| Set | Time | Intensity |
|---|---|---|
| 1 | 15 min h:m:s | 4 RPE |
LMT
ViPR PRO [SC 1/Warm Up]: Multi-Planar Tilt Block
This block consists of three exercises that are performed for 1 minute each followed by one transition exercise.
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 alternating sides | 6kg kgs | Controlled | 15 sec (h:m:s) |
LMT
ViPR PRO Side Lunge with Forward Tilt breathing
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per side | 6 Kg kgs | Controlled | 15 sec (h:m:s) |
| 2 | 10 per side | 6 Kg kgs | Controlled | 15 sec (h:m:s) |
(AS) After Dinner Bed Time Prep
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This bedtime routine prepares your body for a restorative night's sleep as well as recovery for the next day including life performance and workout performance.
(AS) Epsom Salts Night Time Bath
Prepare yourself for bed with an epsom salts bath infused with lavender and eucalyptus essential oils. These two oils along with the minerals in the bath will help to relax your whole body for the night and prepare you for a deep restorative sleep.
| Set | Time |
|---|---|
| 1 | 20 min h:m:s |
(AS) Bed Time Routine
Ensure the room is cool, 68F preferred or use your Chilly Pad and weighted blanket. Swap out your white light bulb for the red light and read your favorite novel as your eyes get heavy, turn off the light and sink into sleep.
| Set | Reps |
|---|---|
| 1 | 10 |