WEEK 3 / DAY 5
active recovery & mobility, & running
⏲ 30 min
Note: Running or some form of steady state cardio is recommended today but only if you can do so safely outdoors, or with a treadmill, stationary bike, or jump rope
mobility #1
↻ 1 Set
Rest as Needed
x10 Active Leg Raises Each Leg
x10 World's Greatest Lunge Stretch
Alternating
x10 Hamstring Scoops
Alternating
x20 Hurdle Steps
Alternating
x5 Half Kneeling Quad Stretch Each Side
GLUTES & CORE
↻ 1 Set
Rest as Needed
x10 Fire Hydrants Each Leg
To modify: perform with mini band above knees
x10 Bird Dogs Each Side
To modify: perform with mini band around midfoot
x10 Side Plank Hip Lifts Each Side
To modify: perform on knees
x0:30 Ab Hold Each Side
Running, Biking, Jump Rope, Air Rope, or Other Form of Cardio
↻ 1 Set
Rest as Needed
Cardio
Steady pace at a ~4-6 out of 10 intensity. Think a conversational pace.
mobility #2
↻ 2 Sets
Rest as Needed
x8 World's Greatest Lunge Stretch
Alternating
x8 Side Lunge with T-Spine Rotation Each Leg
x10 Reverse Bridges
x12 T-Spine Rotation Bridges
mobility #3
↻ 2 Sets
Rest as Needed
x1 3D Half Kneeling Hip Openers Each Leg
Take 5 reps on each variation each leg: front, angled, lateral, rotational
x12 3D Pigeon Stretches
Alternating. Hold each stretch and go at your own pace.
x10 Kickstands Each Leg
x20 Hamstring Scoops
Hold each stretch for a moment if you'd like.
COOL DOWN
↻ 1 Set
x0:30 Elevated Pidgeon Stretch Each Leg
x0:30 Laying Hip Stretch Each Leg
x0:30 Hamstring Floss Each Leg