LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Fluid Dynamics
Horizontal
Hot Shower
Set time
1 5:00
Self-Massage: Glutes
Set time
1 60s
Self-Massage: Low Back
Set time
1 60s
SMR Extension/Lateral Flexion
Set time
1 60
Self-Massage: Quadriceps
Set time
1 60
Activation block
Horizontal
Half kneeling type 1 rotation
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
Prone T-Spine Rotation
Set reps Tempo Rest
1 10-15 controlled 10s
2 10-15 controlled 10s
Set reps
1 10
Band Type 2 percussive
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
Runners medial hinge
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
Mini Band Side Step Quick Release
Set reps Tempo Rest
1 6 fast 10s
2 6 fast 10s
SIG 6 Isomtrics
Horizontal

Alicia “Reset” block

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

A session to get your day started or reset your system before bed. Deals with circulation of blood, water, lymph, and increasing interstitial space

Recovery Blocks

Fluid Dynamics
Horizontal Loading

Increase circulation, tissue viscosity, lymph drainage with this preparation strategy.

GPR ULT
Hot Shower
Shower under hot water
Set Time
1 5:00 h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 60s h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 60s h:m:s
LAR
SMR Extension/Lateral Flexion
Set Time
1 60 h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 60 h:m:s

Activation block
Horizontal Loading

Recruits small motor units that tonically stabilize joints in the spine, hips/pelvis, feet/ankles.

UMT
Half kneeling type 1 rotation
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)

Activates small motor units that laterally flex and rotate the spine while arms reach in opposite directions.

LAR UMT
Prone T-Spine Rotation
Set Reps Tempo Rest
1 10-15 Controlled 10s (h:m:s)
2 10-15 Controlled 10s (h:m:s)
Set Reps
1 10

Intended to recruit small motor units of the spine that segmentally stabilize the spine.

LMT
Band Type 2 percussive
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)
UMT
Runners medial hinge
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)

Intended to recruit small motor units of the hips and pelvis.

LMT
Mini Band Side Step Quick Release
Set Reps Tempo Rest
1 6 Fast 10s (h:m:s)
2 6 Fast 10s (h:m:s)

SIG 6 Isomtrics
Horizontal Loading

Run through standing isometric routine 1-2 times.