WORKOUT
Active Recovery 5
Restorative yoga-inspired movement program. Spend 1 minute in each position per side. Combines hip, thoracic, and balance mobility work.
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Hip 90/90 | 1 min each position per side | Deepen lunge stance | More upright stance |
| 02 | PVC Figure 8 | 1 min each position per side | Deepen lunge stance | Perform next to wall |
| 03 | Triangle Pose | 1 min each position per side | Hand flat to floor | Brace hand on leg or use block |
| 04 | Downward Dog | 1 min each position per side | Hands between elbows | Bend knees, less range |
| 05 | Three Legged Dog | 1 min each position per side | Hands between elbows | In plank position |
| 06 | Tree Pose | 1 min each position per side | Elbows overhead touching | Back to wall for balance |
| 07 | Lizard OH Reach | 1 min each position per side | On forearm | Elbow extended, no OH reach |
| 08 | Pigeon | 1 min each position per side | Raise back knee, on forearm | Elbows extended |
| 09 | Warrior 3 | 1 min each position per side | Trunk parallel to floor | Hold on for balance, prop back leg |
01 Hip 90/90
1 min each position per side
Progression Deepen lunge stance
Modification More upright stance
02 PVC Figure 8
1 min each position per side
Progression Deepen lunge stance
Modification Perform next to wall
1 min each position per side
Progression Hand flat to floor
Modification Brace hand on leg or use block
04 Downward Dog
1 min each position per side
Progression Hands between elbows
Modification Bend knees, less range
1 min each position per side
Progression Hands between elbows
Modification In plank position
06 Tree Pose
1 min each position per side
Progression Elbows overhead touching
Modification Back to wall for balance
1 min each position per side
Progression On forearm
Modification Elbow extended, no OH reach
08 Pigeon
1 min each position per side
Progression Raise back knee, on forearm
Modification Elbows extended
09 Warrior 3
1 min each position per side
Progression Trunk parallel to floor
Modification Hold on for balance, prop back leg
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.