October 3rd Training–Active Recoveryg
Active Recovery-DO NOT SKIP!
-High plank-60 seconds (abdominal section)
-Bird dogs- 15 reps each side (movement prep section)
-Spiderman mobility matrix-4 minute flow (stretching section)
-Light jog 1/2 mile-not strenuous pace
-Reverse squats-5 second holds at bottom-15 reps (stretching section)
-Kneeling hip mobility-10 reps each leg
-Light Jog 1/2 mile-not strenuous pace
-Pigeon stretch-60 seconds each leg
-High frog stretch-60 seconds
Foam Rolling
-Single posterior delt roll-60 seconds each side
-Shin roll-60 seconds
-Single calf rolls-60 seconds each side
-Lower back roll-60 seconds
-Single hamstring rolls-60 seconds each side
-Single quad roll-60 seconds each side
Repeat twice-(Foam Rolling)