Movement Neuro Recovery Program
Channel Your Inner Athlete
Mobility, Functional Fitness, Functional Training, General Fitness, Multi-sportThis 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
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.
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)
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 )
Amanda Jessop, CSCS
Amanda has 10 + years experience in industry. She specializes in mobility, injury prevention, functional movement screen, and Functional Strength Training.
Building Resiliency in the body and mind
Get Movement Neuro Recovery Program
