ACTIVE RECOVERY
WORKOUT
- 22-Minute Steady-State Jog (6-7 RPE)
Focus on getting the blood flowing and improving mobility. Keep a slow and steady pace throughout. Focus on your breathing and getting your body opened up.
3 Sets. No rest between sets or exercises.
- Jump Rope x 2 minutes
- Down Dog to Cobra x 60 second
- Pigeon Stretch x 60 seconds (each leg)
- Hip Circles x 60 seconds (30 sec. each side)
- Spider Lunge with T-Spine Rotation x 60 seconds
- Scorpion Stretch x 60 seconds
- Forearm Plank x 60 seconds
WARM UP
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- 5-10 minute Parasympathetic Breathing session.
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