THURSDAY – ACTIVE RECOVERY (70 min)
Pre-Warm-up (10 min):
500m row very light pace
Shoulder/Upper back:
10 x arm circles each direction
10 x shoulder blade squeezes
10 x wall angels
Hip/Low back:
10 x standing hip circles each leg
10 x cat/cow
90s pigeon pose each side
Warm-up (15 min):
Joint Mobility (5 min):
Neck circles 5 each direction
Wrist circles 10 each direction
Ankle circles 10 each direction
Hip circles 10 each direction
Shoulder rolls 10 each direction
Light Movement Flow (10 min):
2 rounds at very easy pace:
200m row (light resistance)
10 x arm circles (each direction)
10 x air squats
10 x good mornings
10 x standing rotations
30s bear crawl
Main Work (45 min):
Movement Flow (15 min):
3 rounds at very light pace:
1 min row
8 pass-throughs
8 air squats
8 push-ups
30s child’s pose
Mobility Work (15 min):
Shoulder capsule:
2 min band dislocates
2 min wall slides
2 min face pulls
Hip Complex:
2 min couch stretch each side
2 min lizard pose each side
2 min butterfly pose
Core Stability (15 min):
3 rounds:
30s dead bug holds
30s bird dog holds each side
30s plank
1 min rest
Cool-down (15 min):
Final relaxation
500m row very light pace
Full body stretching flow:
Down dog to cobra flow
World’s greatest stretch
Thoracic bridges