LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Warm Up - Tissue Prep
Horizontal
Self-Massage: Quadriceps
Set time
1 60-90s/side
Self-Massage: Glutes
Set time
1 60-90s/side
5 Minutes Cardio of Choice
Set time Rest
1 5 minutes 90s
Hip Complex Work IN 1
Circuit x 3
Prisoner Runner’s Hinge
Set reps Rest
1 8-10/side ~20s
2 8-10/side ~20s
3 8-10/side ~20s
IR Active Hamstring Stretch
Set reps Rest
1 10/ side ~20s
2 10/ side ~20s
3 10/ side ~20s
Kneeling Zig Zag G2S
Set reps Rest
1 8-10/ side ~30s
2 8-10/ side ~30s
3 8-10/ side ~30s
Prisoner Runner’s Medial Hinge
Set reps Rest
1 8-12/ side ~30s
2 8-12/ side ~30s
3 8-12/ side ~30s
Open Chain Hip Internal Rotation Quick Release
Set reps Rest
1 10 ~20s
2 10 ~20s
3 10 ~20s
Body Clapping – Groin/Stomach
Set time Rest
1 45s 60s
2 45s 60s
3 45s 60s
Restorative Poses
Superset x 1
Child’s Pose to Cobra
Set reps Rest
1 10 n/a
Side Lying 90-90
Set time Rest
1 60s/ side n/a

R5, Work IN 1

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

Team, this is a mid-week work IN session, designed to help open the body up and be another low-intensity opportunity for continued activity. Enjoy!

Recovery Blocks

Warm Up - Tissue Prep
Horizontal Loading

This is just a few minutes to get everything warmed up and ready, make sure you are challenged to keep your breath, but don't lose it.

LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 60-90s/side h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 60-90s/side h:m:s
5 Minutes Cardio of Choice
Spend 5 minutes on any light cardio option (running, rowing, ski-erg, bike, eliptical, etc..)
Set Time Rest
1 5 minutes h:m:s 90s (h:m:s)

Hip Complex Work IN 1
Circuit x 3

Work in Session for Resiliency Project Round 5, Week 1, targeting restoration of the hip complex.

ULT
Prisoner Runner’s Hinge
reps 8-10/side
Rest ~20s
Set Reps Rest
1 8-10/side ~20s (h:m:s)
2 8-10/side ~20s (h:m:s)
3 8-10/side ~20s (h:m:s)
ULT
IR Active Hamstring Stretch
reps 10/ side
Rest ~20s
Set Reps Rest
1 10/ side ~20s (h:m:s)
2 10/ side ~20s (h:m:s)
3 10/ side ~20s (h:m:s)
UMT
Kneeling Zig Zag G2S
reps 8-10/ side
Rest ~30s
Set Reps Rest
1 8-10/ side ~30s (h:m:s)
2 8-10/ side ~30s (h:m:s)
3 8-10/ side ~30s (h:m:s)
UMT
Prisoner Runner’s Medial Hinge
reps 8-12/ side
Rest ~30s
Set Reps Rest
1 8-12/ side ~30s (h:m:s)
2 8-12/ side ~30s (h:m:s)
3 8-12/ side ~30s (h:m:s)
ULT
Open Chain Hip Internal Rotation Quick Release
reps 10
Rest ~20s
Set Reps Rest
1 10 ~20s (h:m:s)
2 10 ~20s (h:m:s)
3 10 ~20s (h:m:s)
LLT LAR
Body Clapping – Groin/Stomach
time 45s
Rest 60s
Set Time Rest
1 45s h:m:s 60s (h:m:s)
2 45s h:m:s 60s (h:m:s)
3 45s h:m:s 60s (h:m:s)

Restorative Poses
Superset x 1

ULT
Child’s Pose to Cobra
reps 10
Rest n/a
Set Reps Rest
1 10 n/a (h:m:s)

move slow and controlled, take plenty of time to breath in each end range position

UMT
Side Lying 90-90
time 60s/ side
Rest n/a
Set Time Rest
1 60s/ side h:m:s n/a (h:m:s)