WEEK 6 / DAY 4
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 Throughs
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 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