(6 min sample sequence) REGENERATE – Simple Recovery for Lifters and Athletes

If you are like me, you like to train hard. You push yourself to your limit, on a regular basis.

But because of this, you also get sore, and even end up with tweaks and injuries from time to time.

These nagging aches and pains and injuries get in the way of your workouts, and your life.

The solution that I have come up with personally, for my training clients, and now that I am codifying into a program, I am calling:

REGENERATE – Simple Recovery for Lifters and Athletes

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

I am putting the finishing touches on the program, and it will be available later this week.

In the meantime, here is a sample:


REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1

Do this sequence either immediately after, OR within 48 hours of, a big HIP HINGING day (lots of KB swings, deadlifts, etc).

Hold each stretch / pose for 60 seconds:

– Pigeon (60 seconds per side) – https://www.youtube.com/results?search_query=pigeon+pose
– Doorway Hamstring Stretch (60 seconds per side) – https://www.youtube.com/results?search_query=doorway+hamstring+stretch
– Seated Spinal Twist (60 seconds per side) – https://www.youtube.com/results?search_query=seated+spinal+twist+pose


REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that KB swing, or deadlift workout.

The full REGENERATE – Simple Recovery for Lifters and Athletes program is a series of sequences like these, designed help you recover from specific workouts. For example, there are sequences to help you recover from:

– A big pull up day
– Running
– Jump rope
– A big overhead pressing day

And more.

If you are like me, the reality of the situtaion is that you know you NEED to do more work on this stuff, but you don’t have a ton of time to dedicate to it. So that’s why these sequences only take 3 to 6 minutes to do.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

This is a revolutionary program, and I firmly believe that every person reading this message needs it, and should get it. So stay tuned – it will be available very soon.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – The REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 pairs perfectly with my CORE Kettlebell program.

If you don’t have it yet … and since if you’re reading this sentence, you made it all the way to the end of today’s article! 😉 … here is a link to get it, where you can save a few bucks off the regular price:


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