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.
| # | 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 | — | — |
8 min at moderate intensity
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
Hold each position for 5 deep inhale/exhale cycles
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.