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No warm-up is needed for this mobility/recovery session. Work through at an easy pace.
10 min Easy Bike, Row, or Run
STRETCH:
:06 sec Eccentric Bulgarian Split Squat/side x reps
:90 sec – 2 min Pigeon Stretch/side
:90 sec – 2 min Banded Hamstring Stretch/side
STRENGTHEN LOWER:
2-3 Rounds
Cossack Squat x 12 (total)
Single Leg Hip Extension x 10/side
Banded Glute March x :45 sec
STRETCH:
:6 sec Eccentric Pull Up x 5 reps
Banded Tricep Stretch x :90- 2 min/side
Lax Ball in Pec :90 sec/side
STRENGTHEN UPPER:
2-3 Rounds
15 Band Pull Apart
20 Straight Arm Banded Lat Pull Down
15 Banded Press
For Quality
1 Mile Jog
:06 sec Eccentric Bulgarian Split Squat/side x 6 reps
:90 sec – 2 min Pigeon Stretch/side
:90 sec – 2 min Forward Fold
STRENGTHEN LOWER:
3 Rounds
Cossack Squat x 12 (total)
Glute Bridge w/ a pause at the top x 20 reps
Clamshell / side x 15 reps
STRETCH:
Childs Pose x 1min
Single Arm Pec Stretch x :90- 2 min/side
Lying Thoracic Rotation x 1min/side
STRENGTHEN UPPER:
3 Rounds
Scap Push Up x 15 reps
:06 Eccentric Push Up x6/side
10-8-6-4-2
Bicep Curl
Overhead Tricep Extension
No cool-down is needed for this mobility/recovery session.
