WEEK 4 / DAY 6
active recovery & mobility
⏲ 20-30 min
mobility #1
↻ 1 Set
Rest as Needed
x10 Walkout to T-Spine Rotation
x10 Laying T-Spine Rotations Each Arm
x20 Glute Hip Rotations Each Leg
x20 Reverse Lunge Side Bends
Alternating
mobility #2
↻ 2 Sets
Rest as Needed
x8 Push-Up to Lunge Stretch to Switch
Alternating
x8 Side Lunge with T-Spine Rotation Each Leg
x10 Archer Reverse Lunges Each Side
x10 Reverse 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.
x12 T-Spine Rotation Bridges
x20 Hamstring Scoops
Hold each stretch for a moment if you'd like.
COOL DOWN
↻ 1 Set
x0:30 Downward Facing Dog
x0:20 Overhead Thoracic Spine Mobility
x0:20 Figure 4 Stretch Each Leg
x0:20 Laying Hip Stretch Each Leg
x0:20 Hamstring Floss Each Leg