20.02.2025

THURSDAY – ACTIVE RECOVERY (75 min)

Warm-up (10 min):

• 5 min very light BikeErg
• 5 min mobility flow:
  • Arm circles
  • Hip circles
  • Cat-cow
  • World’s greatest stretch

Movement (45 min):

1. Zone 2 Cardio Circuit: 3 rounds:
   • 5 min BikeErg
   • 5 min Row
   • 5 min Walking Keep HR in Zone 2 (65-75% FCmax)
2. Light Movement Flow: 2 rounds:
   • 10 cat-cow
   • 8 bird dog each side
   • 8 glute bridges
   • 30s child’s pose

Mobility (20 min):

Full Body Flow:

1. Upper Body (40s each):
   • Thread the needle each side
   • Shoulder circles
   • Wall slides
   • Thoracic extensions
2. Lower Body (40s each):
   • Lizard pose each side
   • Figure 4 each side
   • Calf stretch
   • Deep squat hold
3. Integration:
   • Breathing work
   • Final relaxation