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

Recovery Day

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

Morning wake up mobility routine,
After lunch nature walk,
Before bedtime mobility routine.

Recovery Blocks

7-Step Prep [Lower Body]
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ULT
Ankle Rub + Scrub
Set Time
1 20 s h:m:s
Foam Roll Hamstring [MS]
Set Time
1 20 s per leg h:m:s
UMT
Stretch – Quadruped Adductor Stretch
Set Reps
1 10
LLT
Pigeon Stretch (piriformis) [MC]
Set Time
1 20 s per leg h:m:s
ULT
Glute Bridges [MC]
use band if available
Set Reps
1 15-20
ULT
Cat Cow
Set Time
1 1min h:m:s
UMT
Spiderman with Thoracic Rotation
Set Time
1 30s per side h:m:s

After lunch nature walk
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Benefits of walk under the Sun
- Vitamin D production
- Improves mood
- Better sleep
- Boosts immune system
- Enhances mental alertness
- Increases physical activity benefits

GAR ULT
Nature Walk
Set Time
1 15-30min h:m:s

Before bedtime mobility routine
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LPR
Yoga Pigeon Pose
Set Time
1 20s per side h:m:s
LPR
Stretch – Hip Flexor Stretch – Half Kneeling, Passive
Set Time
1 20s h:m:s
LPR UMT
Z – Breathing
Set Time
1 2 min h:m:s