Movement Recovery Warriors

Channel Your Inner Athlete

Mobility, Functional Fitness, Functional Training
Amanda Jessop, CSCS

This is a 3 day a week program for executing Recovery Workouts to help you recover in between your strength workouts.

**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 team 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 workout Intenseley and need some nervous system work to counteract that.

Sessions can include -Functional Strength

-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

Improve Circulation
Circulate and Eliminate Static Inflammation, Blood Flow to Repair Muscles and Tissues
Improve Mobility
Reduce the Risk Of Overuse Injuries
Lymphatic System Work
Decrease Chronic Joint/Muscle Pain
Increase Parasympathetic Tone
Rest & Digest, Lower Stress Levels
Access to your coaches
Available for questions and will provide additional content outside of the recovery workouts that is educational in nature.
Programming 3 days per week
Recovery workouts that include soft tissue work,Mobility exercises, static stretches, Light Cardio, Breathing, and restorative poses, short meditation
Mental Exercises
Structured mental training exercises to cultivate your inner strength
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
All workouts are done through the easy to use and navigate, TrainHeroic App.
Foam Roller // Lacrosse Ball OR Tennis Ball // Mini bands // Super Bands // Light Dumbbells
Yoga Block // Kettlebells // Cable System // Landmine Setup
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Total Body 2


Crocodile Breathing

1 x 3:00


3 Minutes Cardio of Choice

2 x 3:00


Ankle Rub and Scrub

2 x 1:00


Standing Shoulder CARS Against Wall

2 x 8


Supine Slide Hip Decouple

2 x 10


T-Spine Mobilization

2 x 10


Push Up Plus to Dolphin Pose

2 x 8

Parasympathetic NS


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 )

coach-avatar Amanda Jessop, CSCS

Amanda Jessop is a Certified Strength and Conditioning Specialist Residing in Amarillo, TX. She specializes in Injury Prevention, Recovery and Mobility. She also is certified in the Functional Movement Systems with a specialty of corrective exercise.

Movement Recovery Warriors

Your Workout is only as good as how much you recovered from your last workout!

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What Equipment Do I Need to Have For The Recovery Workouts?
Lacrosse ball/Tennis Ball, Foam Roller, Mini Bands, Super Bands, Dumbbells.
Can I Move The Recovery Workouts To Fit My Schedule?
YES- You get 3 recovery workouts each week and you can move them to fit your schedule.
How many Functional Strength/Mobility Workouts will I get a week?
It will vary, some weeks might be 2 strength workouts, and 1 recovery workout, then other weeks it could be 1 strength workout, and 2 recovery workouts
What equipment do I need for the Strength/Mobility Workouts?
Cable System, Barbell, Dumbbells, Kettlebells, Landmine (HOWEVER- Modifications can be given based on equipment you have)
What is the Vagus Nerve?
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
What is 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.
What is Limbic System Rewiring?
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.
What are ELDOA Exercises?
They are fascia stretches and are designed to widen the space within a chosen joint which in turn relieves pain.
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When you join a team you’re getting more than programming, you’re joining an online community.

Movement Recovery Warriors
Movement Recovery Warriors
Movement Recovery Warriors
Movement Recovery Warriors