LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Lower Body #1 Med Ham/Lat quad
Superset x 1
Ki-Hara Medial Hamstring
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara Lateral Quad
Set reps intensity Tempo
1 6-8 50%-60% controlled
Upper Body #1 - Pec / Trap
Superset x 1
Ki-Hara – Reverse Push up (Chest & Biceps)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara – Kneeling Twist (Upper Traps/Deltoid)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Lower Body #2 - Central Hamstring / Hip Flexor
Superset x 1
Ki-Hara – Central Hamstring
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara – Hip Flexor
Set reps intensity Tempo
1 6-8 50%-60% controlled
Upper Body #2 - Shoulder Girdle / Anterior Shoulder/ Biceps
Superset x 1
Ki-Hara – Reverse SNF (Trapezius/Rear Deltoid/Neck)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara – Table Top – (Chest/Anterior Shoulder/Biceps)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Lower Body #3 - Lateral Hamstring / Groin
Superset x 1
Ki-Hara – Lateral Hamstring
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara Groin
Set reps intensity Tempo
1 6-8 50%-60% controlled
Upper Body #3 - Deltoid / Lats & Obliques
Superset x 1
Ki-Hara – Side Delt Raises (Lateral Delts/Traps)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara – Elbow to Knee (Lats/Obliques/Triceps)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Lower Body #4 - Adductors / Glute Medius
Superset x 1
Ki-Hara – Adductors
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara – Knee to Chest (Glute Medius/TFL)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Upper Body #4 - Traps / Chest & Calves
Superset x 1
Ki-Hara – Can Opener (Trapezius/Supraspinatus)
Set reps intensity Tempo
1 6-8 50%-60% controlled
Ki-Hara – Elephant Stretch (Chest/Calves)
Set reps intensity Tempo
1 6-8 50%-60% controlled

CU Active Recovery

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

Remember to precede every resistance stretch by recruiting muscle fibers with about 6-8 concentric (strength) movements. When stretching be sure to maintain a contraction THROUGHOUT THE ENTIRE RANGE. When you can no longer maintain your contraction, back off the stretch and begin the next rep. NEVER, EVER force a stretch.

Recovery Blocks

Lower Body #1 Med Ham/Lat quad
Superset x 1

Ki-Hara Medial Hamstring
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara Lateral Quad
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled

Upper Body #1 - Pec / Trap
Superset x 1

Ki-Hara – Reverse Push up (Chest & Biceps)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara – Kneeling Twist (Upper Traps/Deltoid)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled

Lower Body #2 - Central Hamstring / Hip Flexor
Superset x 1

Ki-Hara – Central Hamstring
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara – Hip Flexor
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled

Upper Body #2 - Shoulder Girdle / Anterior Shoulder/ Biceps
Superset x 1

Ki-Hara – Reverse SNF (Trapezius/Rear Deltoid/Neck)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara – Table Top – (Chest/Anterior Shoulder/Biceps)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled

Lower Body #3 - Lateral Hamstring / Groin
Superset x 1

Ki-Hara – Lateral Hamstring
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara Groin
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled

Upper Body #3 - Deltoid / Lats & Obliques
Superset x 1

Ki-Hara – Side Delt Raises (Lateral Delts/Traps)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara – Elbow to Knee (Lats/Obliques/Triceps)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled

Lower Body #4 - Adductors / Glute Medius
Superset x 1

Ki-Hara – Adductors
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara – Knee to Chest (Glute Medius/TFL)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled

Upper Body #4 - Traps / Chest & Calves
Superset x 1

Ki-Hara – Can Opener (Trapezius/Supraspinatus)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled
Ki-Hara – Elephant Stretch (Chest/Calves)
reps 6-8
intensity 50%-60%
Tempo controlled
Set Reps Intensity Tempo
1 6-8 50%-60% RPE Controlled