APH-2025-080

Overview:

• Quarterly Goal: Emphasize better rather than more or harder.
• Monthly Focus: Bad Position / Addressing Deficits
• Weekly Objective: Back Attacks / Defense

Intention:

The goal today was to follow a simple structure of elevating heart rate, extended focus on mobility, and mild adaptation stimulus. Using an HRV enabled monitor (like Morpheus), I wanted to ensure that today’s session netted a positive recovery score.

Warm Up:

• 10 min @ Zone 2 (Air Bike x 78 calories)

Work:

• Shoulder CARs, 3 x 5
• Hip CARs, 3 x 5
• Spine CARs, 3 x 5
• Lunge + Kick + Straight-DL, 3 x 10m
• Lunge + Cossack Squat, 3 x 10m
• Cartwheel, 3 x 10m

Reflection:

What worked well:

• Net +3% recovery score.
• Getting my HR up early kept a decent sweat flowing throughout the whole session.
• I resisted the urge to add EQIs or any additional “junk volume.”
• It felt great going home with some energy in tank, and before it was dark outside!

What didn’t:

• I would have like to kept the session to 45 minutes, but this went to almost 60. However, the trade-off was that I successfully kept my HR within the target range.

Plan for next time:

• It’s a good goal to have a target HR and session time limit to make exercise selection a priority and avoid junk volume. That’s not to say I can’t get a quick pump, but the primary goal of “rebound” sessions is to feel better once you’re finished.
• If I really feel like I “need” to do something, the extra time might be well spent adding some extra film study.
• Depending on how I feel on other days, adding some EQIs is a good idea to maintain strength without the DOMS, though once / week would likely be sufficient to maintain strength. However, if I have to choose between EQIs and PAIL/RAILS, the latter takes priority as you do get some strength stimulation while focusing on mobility. Technically the same is true for CARs if you’re attentive to “irradiation.”