WEEK 1
DAY 1
STANDARD:
CONTRAST POOLS
Contrast therapy involves moving back and forth between a hot pool that sits between 35-38 degrees celsius and a cold pool that sits between 12-15 degrees celsius.
This expands and contracts your blood vessels, increasing blood circulation and reducing inflammation and DOMS.
DAY 4
STANDARD:
SAUNA
An infrared sauna produces the same infrared heat as the sun. The radiant heat from the infrared sauna surrounds you & penetrates your joints, muscles & tissues to increase oxygen flow & circulation.
Using a sauna helps to remove impurities from the cells inside our fat where our body stores waste and harmful toxins.
DAY 6
STANDARD:
COMPRESSION
The Air Relax Compression System is designed to help athletes recover faster and perform better.
Compression can be used as a pre, intra or post-workout recovery modality. You'll see decreased recovery time, improved circulation, decreased soreness and other benefits from regular compression sessions.
optional
PREMIUM:
CRYOTHERAPY
Cryotherapy exposes the skin to subzero temperatures for three minutes. That exposure causes blood to leave the extremities and move into the core, where it is cleaned, oxygenated, and nutrient-enriched.
Cryotherapy can help with pain relief, boosting your mood, improving sleep quality and more.
WEEK 2
DAY 1
STANDARD:
STRETCH & RECOVERY
Stretching and recovery with tools like foam rollers, trigger balls and massage guns are often overlooked, but it can be very beneficial.
By working out tight spots or knots you can improve your mobility and decrease your risk of injury. Rolling out for just 30 minutes can provide some impressive results.
DAY 4
STANDARD:
CONTRAST POOLS
Regular contrast pool sessions are how you see the best results from the service. Each time you do it, you'll notice your body adapting faster and recovering quicker.
It's up to you how often you swap pools and how long you stay in each, but we recommend 3 minutes per pool for 7 cycles.
DAY 6
STANDARD:
EMS
EMS is particularly beneficial during an extended rest period or when you're recovering from an injury.
It sends electrical impulses through the skin which can provide benefits like tissue repair and muscle strengthening.
EMS can also reduce the risk of muscle atrophy.
optional
EXTRA:
FAVOURITE SERVICE
If you're after an additional recovery session this week, we recommend you book in for the service you've tried so far that you've seen the best results from.
Everyones' body is different and will respond better to different recovery tools, so listen to your body and book in for the service that works best for you.
WEEK 3
DAY 1
STANDARD:
SAUNA
It's time for another sauna session! Sweat out all those toxins to leave you feeling rejuvenated and ready for your next training session.
Regular sauna sessions can leave you seeing both physical and mental benefits, including stress reduction, pain relief, improved circulation, and improved cardiovascular health.
DAY 4
STANDARD:
COMPRESSION
Strap the compression boots on again! Adding consistent compression sessions to your schedule is a great way to reduce DOMS and decrease recovery time.
You'll be surprised how quickly your soreness passes once you get into a compression routine. They can also help to reduce recovery time post-injury.
DAY 6
STANDARD:
SPA
Hydrotherapy spas are great at improving blood flow and reducing aches and pains. Our spa also helps you to relax, unwind and reduce stress.
It's a great way to end the week!
A spa session can also help to relieve any joint pain or stiffness, and can improve sleep quality.
optional
PREMIUM:
FLOAT
A float tank is a pod that contains a highly concentrated Epsom salt solution heated to skin temperature which creates the buoyancy for you to float effortlessly and feel weightless.
It's a great way to disconnect from the hustle and bustle for a moment, and also provides plenty of physical benefits.
WEEK 4
DAY 1
STANDARD:
CONTRAST POOLS
You know the drill by now, it's time for another contrast pool session.
We personally recommend trying to fit in at least one contrast pool session every week to see the best results. But, we understand as you're still learning about all we have to offer this might not be happening just yet.
DAY 4
STANDARD:
STRETCH & RECOVERY
Don't forget to stretch! We said it before and we'll say it again, stretching and foam rolling shouldn't be overlooked.
It's not only for people looking to improve their flexibility - it helps to keep your joints and muscles healthy, and reduces the risk of injury when you're training in the extreme of your range of motion.
DAY 7
STANDARD:
SAUNA
One last sauna session for the month!
You'll probably notice as you continue to do your sauna sessions that it becomes easier to stay in there for the full session, and it flies by faster every time!
It's definitely worth the discomfort at first to speed up your recovery.
optional
EXTRA:
YOUR CHOICE!
By now, you should know your way around the services we offer at STAR.
Different recovery modalities work differently for each person, so think about what services you saw the best results from.
From here, you can start to create your own unique recovery routine.