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

Work In Morning Active Recovery WORK IN

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

This is a great work in session driven around improving fluid dynamics first thing in the morning. Improving circulation is key to getting the body prepared. Drink a glass of water before starting this routine. Start building streaks by seeing how many times you can do this in a 28 day period. Can you go 28/28? Only way that can happen is if you go 1/1.

Recovery Blocks

Massage Lower Body
Horizontal Loading

Using Rub and Scrub techniques (Osteo-fascial) combined with SMR (Myo-fascial) is a great way to deliver water to the lower extremities.

ULT
Ankle Rub + Scrub
Set Time
1 2 min each h:m:s
Rub and Scrub Knee
Set Time
1 2 min each h:m:s
Rub and Scrub Pelvis
Set Time
1 5 min h:m:s
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 2 min h:m:s
ULT
Self Massage: Foam Roll Inner Thigh
Set Time
1 1 min each h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 1 min each h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 10

Massage Upper Body
Horizontal Loading

This 20 minute self-massage routine for the spine is ideal as part of a recovery or self-care day.

Rub and Scrub Rib and Cage
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

Rub and Scrub Sternum/Clavicle
Set Reps
1 2 min
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

ULT
Self-Massage: Foam Roll Lat
Set Time
1 2 min each h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 min h:m:s
LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Time
1 2 min h:m:s