Recovery Block
5 Week Training Block | Once a Week
Recovery Series:
Foam Roll: (1 minute each)
A1. Upper Back
A2. Lats
A3. Chest + Front Shoulder
A4. Glutes
A5. Quads
A6. Adductors
A7. Calves
T-Spine Mobility:
B1. Bretzel (1 min each side)
B2. Quadruped Reach Under (x8e)
B3. Quadruped Elbow Lift (x8e)
Lat./Anterior Chain/Shoulder Mobility:
C1. Foam Roll T-Spine Extension (:30 seconds)
C2. LAX ball Trap Smash (:30 seconds each)
C3. Full Kneeling Bench Lat Stretch (:30 seconds each)
C4. Prone Leg Cross Over (x8e)
Hip Mobility:
D1. Hybrid Hip Stretch (x4e)
D2. 90/90 Stride Stretch (x6e)
D3. Frog Stretch (:30 seconds)
D4. World’s Greatest Stretch (x8e)
Ankle Mobility:
E1. Down Dog Cross Connect (x10e)
E2. Half Kneeling PVC Knee Drive to Wall (x8e)
Band Stretch: (1 minute each)
F1. Hamstrings
F2. Adductors (Groin)
F3. Glutes
F4. Figure 4
F5. Quads