Local passive recovery day that involves recovery strategies throughout the day that increase parasympathetic tone and regeneration.
Local Passive Recovery 1A
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
LPR
Horizontal Loading
Am: Recovery starts with dry sauna for 15-20 minutes to promote the circulation of blood, lyph, and interstitial fluid. A hot shower can be in replaced of. Afterward use a pulsing gun to address areas of restriction or tension. This further increases local tissue fluid dynamics. Finish up with a global p
Supine elevated feet improves venous return of blood from lower extremities. Do this for 4-5:00 minutes or until feet begin feeling numb.
GPR
ULT
Dry Sauna
| Set | Time |
|---|---|
| 1 | 15-20 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 | 5-10:00 m h:m:s |
Midday recovery
Horizontal Loading
Increase blood levels of vitamin d and calcium by sunbathing.
LPR
Pulsing Gun
| Set | Time |
|---|---|
| 1 | 5:00m h:m:s |
Target areas of restriction for 30-60 seconds at a lower speed.
Evening recovery
Horizontal Loading
Light some candles and take a hot shower. Be sure to keep lights dim.
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 5:00 h:m:s |