WEEK 4 / DAY 6

active recovery & mobility

⏲ 20-30 min

mobility #1

↻ 1 Set
Rest as Needed

x10 Walkout to T-Spine Rotation

x10 Laying T-Spine Rotations Each Arm

x20 Glute Hip Rotations Each Leg

x20 Reverse Lunge Side Bends

Alternating

mobility #2

↻ 2 Sets
Rest as Needed

x8 Push-Up to Lunge Stretch to Switch

Alternating

x8 Side Lunge with T-Spine Rotation Each Leg

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x10 Archer Reverse Lunges Each Side

x10 Reverse Bridges

mobility #3

↻ 2 Sets
Rest as Needed

x1 3D Half Kneeling Hip Openers Each Leg

Take 5 reps on each variation each leg: front, angled, lateral, rotational

x12 3D Pigeon Stretches

Alternating. Hold each stretch and go at your own pace.

x12 T-Spine Rotation Bridges

x20 Hamstring Scoops

Hold each stretch for a moment if you'd like.

COOL DOWN

↻ 1 Set

x0:30 Downward Facing Dog

x0:20 Overhead Thoracic Spine Mobility

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg