LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
MOVE Super-Powered Sunrise Session
Horizontal
Recovery: Earthing
Set time
1 30-45 min
Recovery: Mindfulness
Set time
1 10-15 min.
MOVE Brunch/Lunch Mobility Flow Session
Horizontal
MOVE Hip Mobility Flow
Set reps Rest
1 1 ea 15-30 sec.
2 1 ea 15-30 sec.
MOVE Foot/Ankle Flow
Set reps Rest
1 8 ea 15-30 sec.
2 8 ea 15-30 sec.
MOVE TS/Sh On-Ground Mobility Flow
Set time Hold Rest
1 1 ea 15 sec at positions 15-30 sec.
2 1 ea 15 sec at positions 15-30 sec.
MOVE Stride Stance, BLH Reach Matrix
Set reps Hold Rest
1 3 ea 5 sec. between transitions
2 3 ea 5 sec.
MOVE Nighttime Routine
Horizontal
Read a Book
Set time
1 30-60 minutes
Hot Shower
Set time
1 10 min.

MOVE 4Q Recovery Day

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

Use the following strategies throughout the day to help your body recover from the various stresses that are placed upon it. We want this day to sing a sweet melody to our body and limit stressors.

One major challenge today is to limit the use of your cellphone. Try to use it as a phone only and eliminate or minimize apps and social media distractions.

Super Powered Sunrise - Sunshine (daylight) w/ Earthing w/Coffee or Tea w/Meditation.
Brunch /Lunch Mobility Flow - 3D Mobility Flow's + Breathing
Nighttime Routine - Begin a routine of calming the body down before bed.

Recovery Blocks

MOVE Super-Powered Sunrise Session
Horizontal Loading

This Sunrise session has a lot of different elements of recovery. This is why we have labeled it super-powered!

1. We want to do it early in the day as the sun is rising. Preferably the first two hours of the day. Regardless if the sun is shining or the sky is cloudy, this will be beneficial.

2. Grab a cup of coffee or tea and let's savor each drop. Be mindful of your coffee and tea, the aromas and various notes from the beverage.

3. Sit on the grass or sand. Lets practice mindfulness with the quietness of the morning

GPR
Recovery: Earthing
Sit, Stand or Walk barefoot in dirt, wet grass, sand or rocks for at least 20 min
Set Time
1 30-45 min h:m:s
GPR
Recovery: Mindfulness
Be present and mindful of the world around you. Tap into all of your senses. What do you hear, what do you smell, what colors are present, how do you feel, what do you feel?
Set Time
1 10-15 min. h:m:s

MOVE Brunch/Lunch Mobility Flow Session
Horizontal Loading

Implement these Mobility Flow's mid-day, before or after lunch. Focus on breathing through each stretch.

LAR UMT
MOVE Hip Mobility Flow
Set Reps Rest
1 1 ea 15-30 sec. (h:m:s)
2 1 ea 15-30 sec. (h:m:s)

Take 10-15 seconds. Make sure to not hold your breath but practice breathing out with each stretch. If the moves are too difficult use support such as a bench or stick. This should take almost 2.5 minutes to complete a full flow on both legs. Thus 2 reps on each leg would be approximately 5 minutes.

UMT
MOVE Foot/Ankle Flow
Set Reps Rest
1 8 ea 15-30 sec. (h:m:s)
2 8 ea 15-30 sec. (h:m:s)
LAR UMT
MOVE TS/Sh On-Ground Mobility Flow
Set Time Hold Rest
1 1 ea h:m:s 15 sec at positions h:m:s 15-30 sec. (h:m:s)
2 1 ea h:m:s 15 sec at positions h:m:s 15-30 sec. (h:m:s)

Complete the entire flow using 15 sec per action.

UMT
MOVE Stride Stance, BLH Reach Matrix
Set Reps Hold Rest
1 3 ea 5 sec. between transitions h:m:s (h:m:s)
2 3 ea 5 sec. h:m:s (h:m:s)

MOVE Nighttime Routine
Horizontal Loading

As the day comes to a close, let's begin creating a routine for sleep.

1. Read a book
2. Hot Shower
3. Aromatherapy while reading your book or shower
4. Enjoy a cup of Nighttime tea (make sure it's caffeine free)

GPR
Read a Book
Read for 30-60 minutes. Preferably a traditional book vs an e-reader.
Set Time
1 30-60 minutes h:m:s
GPR ULT
Hot Shower
Shower under hot water
Set Time
1 10 min. h:m:s

If you have a bath, you could substitute that.