Active Recovery and Mobility
Focus on active recovery with a combination of light cardio and mobility work to enhance muscle recovery and flexibility.
Warmup
(4)Light Jog
Jog at an easy pace to increase your heart rate gradually.
Arm Circles
Perform large circles with your arms to loosen shoulders.
Leg Swings
Swing each leg forward and backward to relax the hips.
Torso Twists
Twist your torso side to side to loosen your core.
Main Workout
(5)Elliptical Machine
Use the elliptical at a steady pace.
Foam Rolling - Quads
Gently roll over each quad to release tension.
Foam Rolling - Back
Roll along your spine, focusing on tight areas.
Cat-Cow Stretch
Alternate between arched back and rounded back to mobilize the spine.
Child’s Pose
Hold the stretch to relax your back and shoulders.
Cooldown
(3)Deep Breathing
Sit comfortably, inhale deeply through your nose, and exhale through your mouth.
Neck Stretch
Gently pull your neck to each side to release tension.
Seated Forward Bend
Reach forward with your hands, keeping your legs straight, and hold the stretch.