Movement Neuro Recovery Program

Channel Your Inner Athlete

Mobility, Functional Fitness, Functional Training, General Fitness, Multi-sport
Coach
Amanda Jessop, CSCS

This is a 3 day a week program for executing Recovery Workouts to help you recover in between your strength workouts. The workouts focus on Physical AND Mental Recovery.

Why Recovery Workouts?

When it comes to strength training, think of the body as a car. Intense exercises are going to put miles on your body. And you either continue to do that until you break down, or you do things to offset this work on the body so you can continue to be active as you get older.

You will like this Program if:

You workout 3 + days a week, and you may feel like your joint range of motion is holding you back in your lifts.

You Are a Coach or Athlete and want to program recovery workouts into your schedule to help prevent injuries

You Have a Chronic Illness OR are NEW to working out and need light/moderate workouts

Sessions can include

-Respiratory Training

-Foam Rolling

-Loaded/Unloaded Mobility Exercises

-Vagus Nerve Work (parasympathetic)

-FMS Corrective Exercises

-Hertz Sound Therapy

-Balance Exercises

-ELDOA Stretches

-Lymphatic System Reset

-Neural Training/Brainwave Optimization

-Limbic System Rewiring

-Restorative Poses

-Short Meditations

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Lymphatic System Work
Decrease Chronic Muscle/Joint Pain
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Improve Circulation
Circulate and Eliminate Static Inflammation, and Improve Blood Flow To Repair Muscles and Tissues
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Improve Mobility
Reduce the Risk of Overuse Injuries
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Improve Resiliency of the Nervous System
Lower Stress Levels, Improve Sleep, Improve Digestion, Improve Your Mood
Features
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Access to your coaches
Access to Coach Amanda to Ask Any Questions
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Programming 3 days per week
3 Recovery Workouts each week, improving your movement, your mind, and lowering the risk factor for injuries.
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Mental Exercises
Structured mental training exercises to build resiliency in your nervous system.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Methods are explained in detail
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Streamline the way you do your workouts with this user-friendly app.
Equipment
Required
Foam Roller // Lacrosse Ball OR Tennis Ball // Mini Bands // Super Bands // Light Dumbbells
Recommended
Yoga Block // Kettlebell
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Sample Week
Week 1 of 6-week program
Sunday
Total Body 1

Soft Tissue Work

A

Foam Rolling/breath

90/90 Breathing x 12 breaths Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & QuadsX 10ea

B1

Half Kneeling Ankle Dips

2 x 10

B2

Super Band Ankle Circles

2 x 8

C1

Hip Decoupling

2 x 8

C2

Hip Lift Offs

2 x 8

D1

Prone T-Spine Rotation

2 x 10

D2

Quadruped OH 1-Arm Reach

2 x 10

Parasympathetic NS

E

Vagus Nerve- Table Top Head Tilts Vagus Nerve - Humming Restorative Pose- Elevate Feet on Wall (Listen to Short 3 minute Meditation While IN this pose) Meditation: Forest (3 minutes Long) Raising your legs up against the wall is beneficial for your Blood Circulation, Digestion, Nervous System, Sleep and Feet.

Tuesday
Ankles/Feet

Soft Tissue Work/ Breath Work

A

1) Lacrosse Ball Feet: 60 Seconds each Foot 2) Prone Forced Inhalation: 10-20 Breaths

B

Rolling Reaches

1 x 12

C

Half Kneeling Calf Raise

1 x 10

D

Internal/External Ankle Reach

1 x 10

E

SL Balance Side Bends

1 x 0:45

F

Big Toe Corkscrew T-Squat Quick Release

1 x 12

G

Split Squat Drop and Catch

1 x 10

Parasympathetic NS

H

1) Vagus Nerve Exercise: Salamander 2) Vagus Nerve Exercise- Table Top Head tilts 2) Grounding/Earthing: Sit, Stand or Walk barefoot in dirt, grass, sand or rocks for at least 5-10 min (Do not have your cell phone on you)

Friday
Total Body 2

A

Crocodile Breathing

1 x 3:00

B1

3 Minutes Cardio of Choice

2 x 3:00

B2

Ankle Rub and Scrub

2 x 1:00

B3

Standing Shoulder CARS Against Wall

2 x 8

B4

Supine Slide Hip Decouple

2 x 10

B5

T-Spine Mobilization

2 x 10

B6

Push Up Plus to Dolphin Pose

2 x 8

Parasympathetic NS

C

1) Vagus Nerve- Supported Head Tilt (hold for 20 seconds, release VERY slowly) 2) Restorative Pose- Child's Pose Lat Reach (Do this while listening to tea meditation) 3) 4 Min Tea Meditation (Do restorative Pose Above while listening to the Meditation, Switch arms half way through )

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Movement Neuro Recovery Program

Building Resiliency in the body and mind

Get Movement Neuro Recovery Program
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FAQs
Can I move the recovery workouts to fit my schedule?
Yes
Why do you include Vagus Nerve Exercises?
The vagus nerve represents the main component of the parasympathetic nervous system (Rest and Digest),Doing Intense workouts causes temporary inflammation and physical stress, which can cause VN dysfunction. So Exercises are used in this program to strengthen the nervous system
Why do you include Hertz Sound Therapy?
Healing frequencies are a type of sound wave therapy to induce a state of ease and harmony in the body. Different frequencies of sound can have a different effect on human brain activity.
Why do you include Limbic System Rewiring Exercises?
The limbic system is located in the brain, including much of the inner, middle part of the brain just above the brainstem. (Involved with emotion, behavior, learning, and long-term memory). Inflammation and many other things can cause dysfunction with negative side effects.
Why do you include ELDOA Stretches?
They are fascia stretches and are designed to widen the space within a chosen joint which in turn relieves pain.
Movement Neuro Recovery Program