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

Hypertrophy Recovery Day

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

This is an active and passive recovery day. Use these strategies throughout the day to help the body recover from a physically and metabolically stressful week.

Recovery Blocks

Self-Massage: Lower Extremity
Horizontal Loading

If you have access use compression with a foam roller for the drills below.

LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time
1 5 min h:m:s
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 5 min h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 5 min h:m:s
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time
1 5 min h:m:s

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Use the foam roller or balls.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 5 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 5 min h:m:s

Self-Massage: Neck, Elbows and Wrists
Horizontal Loading

Use the foam roller.

LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Time
1 3-5 min h:m:s
LAR
Self-Massage: Elbow
"How-to" self-massage for the Elbow
Set Time
1 3-5 min h:m:s
LAR
Self-Massage: Wrists
"How-to" self-massage for the wrists
Set Time
1 3-5 min h:m:s