Active Recovery/Mobility Workout

ACTIVE RECOVERY (ROW)+ STRETCH
Stretch slow and methodically for 30 min.
This is your chance to recover and mobilize from the previous days, and to prepare for the next evolution.
Drink lots of filtered water; hydrate, hydrate, hydrate.

arm in front of chest – 5 each arm
cow face stretch – 5 each arm
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Figure eight arm rotations – 10 each way
Standing windmills – 20
Bent windmills – 20

Standing hamstring stretch legs straight – 10

Standing hamstring stretch legs crossed – 10

Hip swivel kicks forward – 15 each leg

Hip swivel kicks sideways – 15 each leg

Jumping jacks – 25

standing hip flexor stretch – 5 each leg

high jack high jill – 10 each arm

cherry pickers – 10

SGPT hip mobility drill groiner – 3 cycles

standing windmills arm alternate over head – 10

Standing lunge – 10 each leg

air squats (hang out in the bottom) – 10

swimmers chest stretch – 10

Sitting IT Band stretch – 10 each leg

Sitting calf stretch – 10

Standing hip flexor stretch – 5 each leg

duck walk – 10 forward, 10 reverse

Plie squat stretch – 10

Yoga Cobra stretch x 10

Yoga Downward Dog x 10

Yoga Frog stretch – 10 minutes

10 minutes deep breathing and meditation

Row 5000 meters at a casual pace – record time.

If no rower then jog, long bike ride, airdyne bike, hike or walk. It could be whatever you want, just stay active and MOVE for 30 mins+.