WORKOUT
Active Recovery 1
A full-body active recovery session combining cardio warm-up, inchworm dog walks, lizard reaches, shoulder mobility, hip CARS, and foam rolling.
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio Warm Up | 8 min at moderate intensity | — | — |
| 02 | Inchworm Dog Walk | 10 reps | — | — |
| 03 | Lizard Overhead Reach | 10 reps | — | — |
| 04 | Shoulder Around the World | 10 reps | — | — |
| 05 | Standing Shoulder CARS | 10 reps | — | — |
| 06 | Standing Hip CARS | 10 reps | — | — |
| 07 | Shoulder Over/Unders | 20 reps | — | — |
| 08 | Half Kneel Hip Flexor Hamstring Rock | 15 reps | — | — |
| 09 | Foam Roll / Lax Ball | 5 min, body part of choice | — | — |
01 Cardio Warm Up
8 min at moderate intensity
02 Inchworm Dog Walk
10 reps
03 Lizard Overhead Reach
10 reps
04 Shoulder Around the World
10 reps
05 Standing Shoulder CARS
10 reps
06 Standing Hip CARS
10 reps
07 Shoulder Over/Unders
20 reps
08 Half Kneel Hip Flexor Hamstring Rock
15 reps
09 Foam Roll / Lax Ball
5 min, body part of choice
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.