Recovery program · Work capacity
Recovery Volume
Added quality volume that builds capacity while keeping every repetition controlled. This session is tailored to recovery.
Beginner
45 min
Foam roller
Mat
Exercise 01
Foam Roll Circuit
Sets
2
Reps
8 min
Rest
60 sec
Equipment
Foam roller
Quads, glutes, calves and upper back. Slow passes, breathe out on tender spots.
Exercise 02
Box Breathing
Sets
2
Reps
5 min
Rest
60 sec
Equipment
Mat
Four counts in, hold, out, hold. Nasal breathing only.
Exercise 03
Easy Walk
Sets
2
Reps
10 min
Rest
60 sec
Equipment
None
Relaxed pace to flush the legs.