WORKOUT
Active Recovery Day
A standard active recovery day template for use on rest days during the monthly workout program. 10-min cardio warm-up followed by a full mobility flow and foam rolling.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio Warm Up | 10 min total — split 5 min between two modes, must swap | — | — |
01 Cardio Warm Up
10 min total — split 5 min between two modes, must swap
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Inchworm to Up/Down Dog Walk | 8 reps | — | — |
| 02 | Lizard to OH Reach | 8 reps BUE | — | — |
| 03 | Shoulder Around the World | 10 reps BUE | — | — |
| 04 | Standing Shoulder CARS | 10 reps BUE | — | — |
| 05 | Standing Hip CARS | 10 reps BLE | — | — |
| 06 | Shoulder Over/Unders | 15 reps BUE | — | — |
| 07 | Hip Hinge | 15 reps BUE | — | — |
| 08 | Tall Kneeling HF to HS | 5 sets x 10 reps BLE | — | — |
| 09 | Dealer's Choice | Your choice of mobility work | — | — |
| 10 | Foam Rolling | 5 min, body part of choice | — | — |
01 Inchworm to Up/Down Dog Walk
8 reps
02 Lizard to OH Reach
8 reps BUE
03 Shoulder Around the World
10 reps BUE
04 Standing Shoulder CARS
10 reps BUE
05 Standing Hip CARS
10 reps BLE
06 Shoulder Over/Unders
15 reps BUE
07 Hip Hinge
15 reps BUE
08 Tall Kneeling HF to HS
5 sets x 10 reps BLE
09 Dealer's Choice
Your choice of mobility work
10 Foam Rolling
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.