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Greetings IOM & L2!
This is a 30-day program I designed for a client of mine last month. This is more of a athletic program for an advanced client who likes challenges and appreciates performance and recovery strategies that fit her busy lifestyle as a business woman. She previously has done two 30-day programs prior to me designing this program so I placed more emphasis on high intensity sessions than I did in previous months. Her stress level is high and so I made sure specific recovery days and specific regeneration protocols were added in throughout the week and also on sunday to get her prepared for her jam packed schedule.
Cheers everyone!
Here’s my full day 4Q recovery routine.
https://platform.instituteofmotion.com/library/session/jezlqz6x/edit/
Hello IOM and L2!
Here’s my GAR program! it involves recovery activities for each part of the day.
Hello IOM & L2 AHHPS!
Here is my LAR session that I added into me previous 7-day metabolic program. This session will help offset the high intensity AMRAP from the previous session. The LPHC and thoracic spine are areas of focus. This short session promotes PNS tone by engaging in low level restorative movement that stimulates blood flow, fascial stretch and low intensity aerobic activity. The breathwork will activate type 1 respiratory muscles and increase blood oxygenation.
Greetings to everyone.
Here’s one of my favorite recovery tools, Qi Gong. This particular sequence is called 18 palms. There are many reasons why I enjoy practicing Qigong but one that stands out to me how the movement focuses the mind and body. The specific movements, poses and breathing techniques can allow an individual to begin to move be aware their own chi but to eventually being able to manipulate chi and circulate the energy throughout the body. Qigongs ability to regulate the autonomic nervous and increase parasympathetic tone is a sure global active recovery protocol GAR.
Hello!
Here’s my 7-Day Program. Designed for an individual possessing good aerobic conditioning and ability to tolerate high volumes of stress. Two sessions are dedicated to HIIT and SIIS training, each having its own unique acute variables of WBI and PHA within the same session. Four days per week are dedicated to SISS and SIIT based training utilizing cyclical based SISS training and pool based SIIT. Additionally, submaximal days involve sauna and or steam sessions to further aid in recovery in between sessions. The last day of the week is focused on ADL.
Hey IOM & L2!
This HISS session has an AMRAP theme and is suited for a intermediate to advanced level athlete/client. Four movements LLT,LMT with the ViPR PRO cycled for fifteen minutes. First movements are acceleration/power based for 6 reps followed by an agility based drill for 10 reps. Hope you enjoy it!
Hey L2!
Here’s my HIIT WBI metabolic session. This program contains long duration waves and a 1:1 work/rest ratio. Workout is repeated for either 20 or 30 minutes or completing 3-4 rounds of each block.
Hey L2!
I just finished up week three here’s my SIIT session! It’s ideal for a novice to intermediate level client that focuses on cardio recovery intervals that has a work to rest ratio of 2:1.
Hi IOM & L2!
Here’s my SISS session! Better late than never! Sub threshold intensity steady state workout that focuses on steady state exercise below anaerobic threshold. This workout should last 30-35 minutes and should rate a 3-4 on an RPE (rate of perceived exertion) scale of 1-10. Additionally, peripheral heart action continues the SISS theme. This session builds cardiovascular, cardio respiratory, and fat metabolism. Involves cyclical and peripheral heart action. This workout suits any fitness and movement level.
