Set	time	intensity	Tempo
1	10-30 minutes	3/10	controlled

Set	time
1	5 minutes

Set	time	Tempo
1	1-2 minutes	controlled

Set	time	Tempo
1	1-2 minutes	controlled

Set	time	Tempo
1	1-2 minutes	controlled

Set	reps	load	Tempo
1	10	moderate	controlled
2	10	moderate	controlled

Set	reps	load	Tempo
1	5 each	light	controlled
2	5 each	light	controlled

Set	reps	time
1	1-2 each	30-60 seconds

Set	reps	time
1	1-2 each	30-60 seconds

Set	time	Tempo
1	2-3 minutes	controlled

Set	time
1	5-10 minutes

Set	time
1	5-30 minutes

Recovery – Day A

Work-In

Recovery Day

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Good Morning - Foot and Ankle
Horizontal Loading

SMR – Feet

Set	Reps
1	10

ULT
Ankle Rub + Scrub

Set	Reps
1	10

UMT
SL Balance Rotational Knee Driver

Set	Reps
1	10

UMT
Internal/External Ankle Reach

Set	Reps
1	10

UMT
Recovery: Stone Mat / Rock Garden Walk

Use the stone mat or rock garden walk to stimulate the bottom of the feet.

Set	Reps
1	10

Good Morning - LPHC
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple

Set	Reps
1	10

LAR
Self-Massage: Quadriceps

"How-to" self-massage for the Quads

Set	Reps
1	10

Rub and Scrub Pelvis

Set	Reps
1	10

ULT
Stability Ball Pelvic Rock

Set	Reps
1	10

Lunch Time Reset
Horizontal Loading

GAR
Recovery: Leisure Walk

Walk with minimal intent of exertion or effort.

Set	Time	Intensity	Tempo
1	10-30 minutes h:m:s	3/10 RPE	Controlled

LMT LAR
HyperVolt-Knee Vibration

Set	Time
1	5 minutes h:m:s

Good Evening - T-Spine/LPHC
Horizontal Loading

LAR
Self-Massage: T-Spine

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Time	Tempo
1	1-2 minutes h:m:s	Controlled

ULT
Self-Massage: Foam Roll Lat

Set	Time	Tempo
1	1-2 minutes h:m:s	Controlled

LAR
Self-Massage: Adductors

"How-to" self-massage for the inner thigh

Set	Time	Tempo
1	1-2 minutes h:m:s	Controlled

LLT
Bentover Sagittal Band Walk

Set	Reps	Load	Tempo
1	10	Moderate	Controlled
2	10	Moderate	Controlled

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

Set	Reps	Load	Tempo
1	5 each	Light	Controlled
2	5 each	Light	Controlled

Good Evening - T-Spine
Horizontal Loading

UMT
Side Lying 90-90

Set	Reps	Time
1	1-2 each	30-60 Seconds h:m:s

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Reps	Time
1	1-2 each	30-60 Seconds h:m:s

ULT
Parallel Foam Rolling

Set	Time	Tempo
1	2-3 minutes h:m:s	Controlled

Pre Sleep Prep.
Horizontal Loading

GPR
Hot Shower/Bath before bed

Set	Time
1	5-10 minutes h:m:s

GPR
Meditation: Forest

This can be a guided experience. Choose a comfortable position to meditate in. Focus on your body, breaths, loving thoughts, gratitude etc

Set	Time
1	5-30 minutes h:m:s

Does not have to be done in a forest. Find somewhere inside or outside of your home that is quiet to meditate.

Recovery Blocks

Good Morning - Foot and Ankle Horizontal Loading

SMR – Feet

ULT Ankle Rub + Scrub

UMT SL Balance Rotational Knee Driver

UMT Internal/External Ankle Reach

UMT Recovery: Stone Mat / Rock Garden Walk

Good Morning - LPHC Horizontal Loading

LAR ULT Supine Slide Hip Decouple

LAR Self-Massage: Quadriceps

Rub and Scrub Pelvis

ULT Stability Ball Pelvic Rock

Lunch Time Reset Horizontal Loading

GAR Recovery: Leisure Walk

LMT LAR HyperVolt-Knee Vibration

Good Evening - T-Spine/LPHC Horizontal Loading

LAR Self-Massage: T-Spine

ULT Self-Massage: Foam Roll Lat

LAR Self-Massage: Adductors

LLT Bentover Sagittal Band Walk

LMT Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

Good Evening - T-Spine Horizontal Loading

UMT Side Lying 90-90

GAR ULT Restore Childs Pose Lat Reach

ULT Parallel Foam Rolling

Pre Sleep Prep. Horizontal Loading

GPR Hot Shower/Bath before bed

GPR Meditation: Forest