Thursday 5.14.2020 (Active Recovery Home Workout)



Recovery-Based Day.  Choose one of the following two options, or, if you’d like something more intense, check out one of our workouts from earlier in the week!

Option 1 (Cyclical)
25-35 Minute Run, Row, Bike, or Ski @easy pace
*every 5 minutes, complete:
3 Half Turkish Get Ups Each side
5 Inchworms w/Push-up
11 Hollow Rocks

Option 2 – Mobility Session

Instead of an explanation video, each movement has it’s own video to guide through the session.

A. Three sets of:
Cat/Camel x 5-10 breaths
(Inhale as you look up and lightly arch your back; exhale as you tuck the chin and round your entire back)
Rest as needed
Lying Hip Rotations x 20-30 seconds each side
(Use you hand to gently push and pull on the knee)
Rest as needed

B. Three sets of:
T-Spine Open the Book and Around the World x 4-6 each side
Rest as needed
Frog Rocks x 8-12
(Rock back and forth with your knees out wide and your chest up tall)
Rest as needed

C. Three sets of:
Cobra to Down-Dog x 6-8 reps
(Try to breathe through the entire movement, bend your knees if you have to)
Rest as needed
Dead-Bugs x 16-20 reps
(Keep lower back in contact with the floor)
Rest as needed

D. Breathing Work
Finish with 5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing up a big balloon)…
Brief hold out.


Every 90 seconds, for 21-30 minutes (14-20 sets):
Run 300m or Row 400m

**The goal is 40-50 seconds of work that you are able to keep consistent from set to set.


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