Today is a legitimate rest day. I don't want you to do much if you can. If you are feeling beat up, pull out the foam roller, trigger point work with lacrosse balls with stretching and some easy movement on the prescription. I have programmed a cool down but feel free to do the complex before and after the recovery work, if you chose to do it.
We are back in the fight tomorrow, so keep that in mind today.
30 minutes - Walk, ride, row or swim @ easy pace
Active Hamstring Stretch w/ banded assist RT/LT - 60 secs
Banded Vertical Lunge Stretch RT/LT - 60 secs
Banded Good Mornings - 10 reps
Seated Med Ball Throws - 10 reps
Child's Pose Progression 1 - 60 secs
Child's Pose Moose Antler - 60 secs
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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