Movement Recovery Warriors

Channel Your Inner Athlete

Mobility, Functional Fitness, Functional Training

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.

**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

$20 / mo

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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

Features

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.

Equipment

Required

Foam Roller // Lacrosse Ball OR Tennis Ball // Mini bands // Super Bands // Light Dumbbells

Recommended

Yoga Block // Kettlebells // Cable System // Landmine Setup

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Thursday

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

More from Channel Your Inner Athlete

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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FAQs

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.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Movement Recovery Warriors