LAR Programming Examples

LAR Recovery Sessions are very easy to deliver in both the gym and home environments. These strategies may be planned on specific days or can be used if the client’s readiness on a given training day is poor.  LAR Recovery Days may be mapped out throughout a day and are very useful for anyone who […]

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LAR Recovery Day

When programming a day of recovery, consider practitioner-led sessions and home equipment that can be purchased for home use to augment the recovery process. […]

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Rock Mat

Rock Mat or any environment with uneven terrain may help to stimulate the bottom of the feet, proprioception and subtly mobilize the numerous joints that make up our feet. There may potentially be reflexology benefits as well.  https://www.performbetter.com/First-Place-Rock-Mat Naboso Mats […]

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Flush Cardio

A Flush ride is a very low intensity (30% V02max) bout of cardio performed for 15-30 minutes to promote local lactate clearance after a high intensity session. […]

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Blood Flow Restriction

While the evidence behind blood flow restriction for recovery is limited, we may infer the potential benefits of BFR including reduction of swollen tissue, improving circulation of lymph and reactive hyperemia which may lead to improved tissue and joint recovery. […]

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Self-Massage

Self-Massage (self-myofascial release) is an excellent technique to consider to help rehydrate specific tissues, decrease fascial adhesions and improve neural sensitivity as part of a recovery process. It’s important these techniques create a relaxation to increase parasympathetic tone so be mindful of the amount of pressure applied and the level of tolerance from the individual. […]

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Stretching Techniques

Most stretching techniques live in the Local Active Recovery quadrant and are a staple to any self-care or recovery program especially with individuals who engage in repetitive activity or sedentary behavior. […]

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Joint and Tissue Recovery

In Level 1, we covered numerous Mobility and Activation techniques which not only act as a great preparatory protocol prior to exercise, they can also be used as part of the recovery process. You can also consider specializations within the industry such as FRC, ELDOA, Fascial Stretch Therapy etc to bolster your library of techniques […]

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