LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Thoracic/Cervical spine
Horizontal
Hot Shower
Set time
1 5:00
SMR Extension/Lateral Flexion
Set time
1 60s
Half kneeling type 1 rotation
Set reps Tempo
1 10 per side controlled
Side squat to reach
Set reps Tempo Rest
1 10 per side controlled 10s
Band Type 2 percussive
Set reps Tempo Rest
1 10 per side controlled 10s
Hips/Pelvis
Horizontal
Self Massage: Foam Roll Inner Thigh
Set time
1 60s
2 60s
Self-Massage: Quadriceps
Set time
1 60s
2 60s
Self-Massage: Glutes
Set time
1 60s
2 60s
Runners prisoners hinge
Set reps Tempo Rest
1 10 per side controlled 10s
2 10 per side controlled 10s
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 per side controlled 10s
2 10 per side controlled 10s
Open Chain Hip Internal Rotation Quick Release
Set reps Tempo Rest
1 10 per side fast 10s
2 10 per side fast 10s
High knees rotational wall ward
Set reps Tempo
1 6 per side fast
2 6 per side fast
Foot/Ankle
Horizontal
Rub & Scrub ankle/foot
Set time
1 60s
Big Toe Corkscrew Anterior Reach
Set reps Tempo Rest
1 10 per side controlled 10s
2 10 per side controlled 10s
3D Ankle Reaches pre/pos
Set reps load Tempo Rest
1 10 each light controlled 10s
2 10 each light controlled 10s
Big Toe Corkscrew Rotational ward quick release
Set reps Tempo Rest
1 6 explosive 10s
2 6 explosive 10s
Eye Tracking Lateral Lunge
Set reps Tempo Rest
1 5 per side controlled 10s
2 5 per side controlled 10s
ANS Regulation
Horizontal
Supine restorative pose
Set time
1 5:00
Recovery: Pool Float
Set time
1 5:00
Dry Sauna
Set time
1 30:00m

Workin Whole body Care

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

Recovery block designed to promote adaption, regeneration, and resilience. Use on an off day as an active recovery session.

Description block.

This block is intended to upregulate the system by:

1- Fluid dynamics- Setting internal conditions (blood,water,lymph, interstitial fluid), to further increase preparedness
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate 'Excitation' to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor 'Stimulation' for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

Recovery Blocks

Thoracic/Cervical spine
Horizontal Loading

4-step prep for the thoracic spine. Intended to upregulate small motor units of the spine as well as increase thoracic mobility.

GPR ULT
Hot Shower
Shower under hot water
Set Time
1 5:00 h:m:s

Get the body warmed up properly with a hot shower. Setting the internal fluid conditions such as blood, water, and lymph.

LAR
SMR Extension/Lateral Flexion
Set Time
1 60s h:m:s

Increase tissue viscosity and hydration around the thoracic cage.

UMT
Half kneeling type 1 rotation
Set Reps Tempo
1 10 per side Controlled

Small motor unit recruitment for tonic type 2 thoracic/lumbar motor units. Forcefully inhale through the nose and forced drawn out exhale through the mouth.

LMT
Side squat to reach
Set Reps Tempo Rest
1 10 per side Controlled 10s (h:m:s)

Intended to increase space within the segments of the Thoracic spine, scapula, and glenohumeral joints.

LMT
Band Type 2 percussive
Set Reps Tempo Rest
1 10 per side Controlled 10s (h:m:s)

Percussive exhale through the mouth while maintaining the posture.

Hips/Pelvis
Horizontal Loading

First and foremost, begin with self massage in order to increase tissue viscosity and tissue hydration and neurosensitivity.

ULT
Self Massage: Foam Roll Inner Thigh
Set Time
1 60s h:m:s
2 60s h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 60s h:m:s
2 60s h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 60s h:m:s
2 60s h:m:s
ULT
Runners prisoners hinge
Set Reps Tempo Rest
1 10 per side Controlled 10s (h:m:s)
2 10 per side Controlled 10s (h:m:s)

Tonic type 2 Small motor unit recruitment for the hips/pelvis.

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 10 per side Controlled 10s (h:m:s)
2 10 per side Controlled 10s (h:m:s)

Increase space within the internal segments of the hip/pelvis. sacrum, iliofemoral joint.

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps Tempo Rest
1 10 per side Fast 10s (h:m:s)
2 10 per side Fast 10s (h:m:s)

Excitation drill that is intended to turn muscles on and quickly turn them off.

UMT
High knees rotational wall ward
Set Reps Tempo
1 6 per side Fast
2 6 per side Fast

Stimulation drill.

Foot/Ankle
Horizontal Loading

LPR
Rub & Scrub ankle/foot
Set Time
1 60s h:m:s
ULT
Big Toe Corkscrew Anterior Reach
Set Reps Tempo Rest
1 10 per side Controlled 10s (h:m:s)
2 10 per side Controlled 10s (h:m:s)

Intended to up regulate small motor units of the feet/ankle.

LMT
3D Ankle Reaches pre/pos
Set Reps Load Tempo Rest
1 10 each Light Controlled 10s (h:m:s)
2 10 each Light Controlled 10s (h:m:s)

Intended to enhance and maintain within the segments of the ankle/foot.

ULT
Big Toe Corkscrew Rotational ward quick release
Set Reps Tempo Rest
1 6 Explosive 10s (h:m:s)
2 6 Explosive 10s (h:m:s)

Intended to recruit small motor units of the feet/ankles.

UMT
Eye Tracking Lateral Lunge
Set Reps Tempo Rest
1 5 per side Controlled 10s (h:m:s)
2 5 per side Controlled 10s (h:m:s)

Intended to upregulate sensory motor responses.

ANS Regulation
Horizontal Loading

Increase parasympathetic tone with these restorative poses.

GPR
Supine restorative pose
Set Time
1 5:00 h:m:s
GPR
Recovery: Pool Float
Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.
Set Time
1 5:00 h:m:s
GPR ULT
Dry Sauna
Set Time
1 30:00m h:m:s

Or perform a contrast shower alternating hot/cold for 60 second blocks. Repeat cycle 6-8 times.