Today's session is all about self-care. An easy leisure walk to improve circulation and just get the body moving. As well, it's time to give the hips and torso some much needed mobility after doing some intense training.
[NL] Recovery Walk and Hip and T-Spine Mobility
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Recovery: Leisure Walk
Horizontal Loading
Use this time to enjoy the act of moving. Remember that better recovery -> more stress you can endure -> faster you can get to an adaptation (i.e. getting stronger, faster, etc.,!).
GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
| Set | Time | Intensity |
|---|---|---|
| 1 | 20-30 minutes h:m:s | Easy/Light RPE |
4Q Hip Mobility
Giant Set
x 2
LAR
ULT
Supine Slide Hip Decouple
reps
10
Tempo
controlled
Rest
30s
reps
10
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |
| 2 | 10 | Controlled | 30s (h:m:s) |
UMT
Alternating Pigeon
reps
10
Tempo
controlled
Rest
30s
reps
10
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |
| 2 | 10 | Controlled | 30s (h:m:s) |
T-Spine 4Q Mobility
Giant Set
x 2
LAR
ULT
Stability Ball Child’s Pose
reps
10
Tempo
controlled
Rest
30s
reps
10
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |
| 2 | 10 | Controlled | 30s (h:m:s) |
UMT
Prone T-Spine Rotation
reps
10
Tempo
controlled
Rest
30s
reps
10
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30s (h:m:s) |
| 2 | 10 | Controlled | 30s (h:m:s) |