WEEK 5 / 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
x20 Crab Reaches
mobility #2
↻ 2 Sets
Rest as Needed
x6 Push-Up to Lunge Stretch to Switch Each Side
x6 Side Lunge with T-Spine Rotation Each Leg
x6 Archer Reverse Lunges Each Side
x12 Single Leg Reverse Bridges Each Side
mobility #3
↻ 2 Sets
Rest as Needed
x12 Rotation Lunge Stretches
Alternating
x12 3D Pigeon Stretch Step Through
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
x0:30 Overhead Thoracic Spine Mobility
x0:30 Figure 4 Stretch Each Leg
x0:30 Laying Hip Stretch Each Leg
x0:30 Hamstring Floss Each Leg