Thursday 5.14.2020 (Active Recovery Home Workout)

"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 side5 Inchworms w/Push-up11 Hollow RocksOption 2 – Mobility SessionInstead 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 neededLying Hip Rotations x 20-30 seconds each side(Use you hand to gently push and pull on the knee)Rest as neededB. Three sets of:T-Spine Open the Book and Around the World x 4-6 each sideRest as neededFrog Rocks x 8-12(Rock back and forth with your knees out wide and your chest up tall)Rest as neededC. 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 neededDead-Bugs x 16-20 reps(Keep lower back in contact with the floor)Rest as neededD. Breathing WorkFinish 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.

"AEROBIC DEVELOPMENT"

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.