This session is meant to get your circulation and parasympathetic system going so you can recover better from previous, higher intensity sessions.
You'll use horizontal loading to go through the exercises, meaning you will do each exercise for as many sets as are prescribed before you go on to the next exercise. For example, 3 sets of :30 s of high knee marches, back to back before you go on to the OH Squat w/ Forced Exhalation.
TWF – Thoracic Spine and Pelvis Recovery Session
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Working Block
Horizontal Loading
TWF Pelvis and Spine 7-Step Prep
Horizontal Loading
ULT
TW Pelvis and Spine Rub and Scrub
Use your fingertips, knuckles and heels of hands to "rub and scrub" your pelvis (front to back), chest (sternum), ribs and shoulders (front to back). Imagine you are scrubbing off all the dirt. 1-2 mins pelvis and 1-2 mins t-spine.
| Set | Time |
|---|---|
| 1 | 0:1:0 h:m:s |
ULT
ACTIVATION: High Knee March
Keep elbows bent and swing arms at shoulder sockets. Feel the subtle twist of your rib cage. Stand tall and breathe in and out of your nose.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30 h:m:s | Controlled | 0 (h:m:s) |
3, 30s rounds with no rest in between.
First 30 s - good pace but with lots of attention to form.
2nd 30 s - Fast as possible.
3rd 30 s - Slow but big -- full range of motion through arms and legs!
ULT
Standing Hip CARs
Brace the body and only move through the lifted leg. Keep lifted knee bent and standing knee straight.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 1 | Controlled |
Do 1 CAR each direction then switch legs. Keep alternating until you've done 3 reps on each leg.
If you have other favorite positions to do the CARs in, feel free to mix it up each set!
UMT
Curtsy Lunge w/ T-spine Rotation
Do this without the hop and just focus on the rotation of the t-spine at the bottom of the curtsy lunge.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 | Controlled |
| 2 | 5 | Fast |
| 3 | 5 | Controlled |
3 sets of 5 ea direction.
1st set is at a good pace but controlled (focus on form) no hop between sides)
2nd set - at the hop and pick up the pace!
3rd set - slow it down, keep the hop if you feel up to it.