WORKOUT
Active Recovery Day Workout 1
A structured recovery day workout designed to keep you moving without taxing the body. Combines mobility, light strength, and flexibility work.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio — Open Choice | 10 min Zone 2 (60–70% heart rate max) | Zone 3 (70–80% heart rate max) or weighted vest | Zone 1 (50–60% heart rate max) |
01 Cardio — Open Choice
10 min Zone 2 (60–70% heart rate max)
Progression Zone 3 (70–80% heart rate max) or weighted vest
Modification Zone 1 (50–60% heart rate max)
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Plank Thoracic Rotation | 3 sets of 6–12 each direction | Dumbbell in hand | Front Plank |
| 02 | Bird Dog | 3 sets of 6–12 each arm/leg | Band resistance version | Separate arm and leg |
| 03 | Cross Body Shoulder Stretch | 1 x 30 sec | Wall lean, lacrosse ball against shoulder | Lower arm position |
| 04 | Hip Hinge — PVC Dowel | 10 reps | Weighted ball version | — |
| 05 | Quadruped Thoracic Rotation | 10 reps each direction | Half-kneel thoracic multi-directional mobility | — |
| 06 | Standing Dynamic Hamstring Stretch | 10 reps | Increase hip flexion | Lie on back |
| 07 | Kickstand RDL | 3 sets of 6–12 | Raise back leg during descent | No weight |
| 08 | Shoulder Rotator Cuff ER Strengthening | 3 sets of 6–12 | Increase resistance | Decrease resistance |
| 09 | Prone Press Up | 10 reps | Exhale at bottom of arch position | Pillow under waist |
| 10 | 1/2 Kneel Hip Stretch | 1 x 30 sec | Squeeze gluteals during stretch | Elevate foot on roller or step |
| 11 | Thoracic Spine Foam Rolling | 10x upper, 10x mid | Deep tissue GRID roller | Soft foam roller |
3 sets of 6–12 each direction
Progression Dumbbell in hand
Modification Front Plank
02 Bird Dog
3 sets of 6–12 each arm/leg
Progression Band resistance version
Modification Separate arm and leg
1 x 30 sec
Progression Wall lean, lacrosse ball against shoulder
Modification Lower arm position
10 reps each direction
Progression Half-kneel thoracic multi-directional mobility
10 reps
Progression Increase hip flexion
Modification Lie on back
3 sets of 6–12
Progression Increase resistance
Modification Decrease resistance
10 reps
Progression Exhale at bottom of arch position
Modification Pillow under waist
1 x 30 sec
Progression Squeeze gluteals during stretch
Modification Elevate foot on roller or step
10x upper, 10x mid
Progression Deep tissue GRID roller
Modification Soft foam roller
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.