WORKOUT

Active Recovery 3

Dynamic stretching and movement drills to restore range of motion and reduce soreness. Hold each position for a deep inhale and exhale 5 times.

Foam roller or lacrosse ball
MAIN WORKOUT
# Exercise Dosage Progression Modification
01 Cardio Warm Up 8 min at moderate intensity — —
02 Lizard OH Reach Hold each position for 5 deep inhale/exhale cycles — —
03 Pigeon Hold each position for 5 deep inhale/exhale cycles — —
04 Frog Pose Hold each position for 5 deep inhale/exhale cycles — —
05 Hands Clasped Behind Back Stretch Hold each position for 5 deep inhale/exhale cycles — —
06 Thoracic Table Top Opener Hold each position for 5 deep inhale/exhale cycles — —
07 Lateral Lunge Adductor Stretch Hold each position for 5 deep inhale/exhale cycles — —
08 Prone Press Up Hold each position for 5 deep inhale/exhale cycles — —
09 Child's Pose Hold each position for 5 deep inhale/exhale cycles — —
10 Bridge with Pec Stretch Hold each position for 5 deep inhale/exhale cycles — —
11 Prone Quad/HF Stretch Hold each position for 5 deep inhale/exhale cycles — —
12 Foam Roll / Lax Ball 5 min, body part of choice — —
01 Cardio Warm Up

8 min at moderate intensity

02 Lizard OH Reach

Hold each position for 5 deep inhale/exhale cycles

03 Pigeon

Hold each position for 5 deep inhale/exhale cycles

04 Frog Pose

Hold each position for 5 deep inhale/exhale cycles

05 Hands Clasped Behind Back Stretch

Hold each position for 5 deep inhale/exhale cycles

06 Thoracic Table Top Opener

Hold each position for 5 deep inhale/exhale cycles

07 Lateral Lunge Adductor Stretch

Hold each position for 5 deep inhale/exhale cycles

08 Prone Press Up

Hold each position for 5 deep inhale/exhale cycles

09 Child's Pose

Hold each position for 5 deep inhale/exhale cycles

10 Bridge with Pec Stretch

Hold each position for 5 deep inhale/exhale cycles

11 Prone Quad/HF Stretch

Hold each position for 5 deep inhale/exhale cycles

12 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.

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