For active recovery work today, I want you to warm up as directed and move through the corrective movement prep at a good pace. These movements should not be new, so you can start to push the flexibility and range of motion of each movement. Once you are good and loose, we have some aerobic work in the form of 20 minutes of movement or 45 minutes of work on your favorite torture device.
Remember to governor your effort as this is an active recovery day.
Take 10 minutes to warm up by pushing a sled, jumping rope, doing push ups and pull ups and pretty anything else you like to do to raise core temperature. As Tex says, “Get your chili hot.” My warm up takes a nod from Rocky and Apollo with some fancy footwork on the jump rope; mix it up with cross-overs, single legs, double jumps and some basic skipping. Just do it for 10 minutes.
CORRECTIVE MOVEMENT PREP:
Vertical Column Side Stretch RT – 30 seconds
Banded Vertical Lunge Stretch RT – 30 seconds
Active Hamstring Stretch w/ banded assist RT - 30 seconds
Child's Pose Progression 1 - 2 RT/ 2 LT
Vertical Column Side Stretch LT – 30 seconds
Banded Vertical Lunge Stretch LT – 30 seconds
Active Hamstring Stretch w/ banded assist LT - 30 seconds
Child's Pose Moose Antler - 2 RT/ 2 LT
20 minute time cap:
Power Walking - 25 yards
Ball Slams - 10 reps
Reverse Ball Toss - 3 reps
Shin Hops - 5 reps
This is active recovery work, so I expect it to aerobic in nature. This means set a clock for 20 minutes and regardless of where you are, you are done. I want you to work through the movements at your own pace by at no time do I want you to get let this get glycolytic; just you and the movements working for 20 minutes doing your best to raise your general work capacity. I repeat, this is active recovery work, so I just need you to execute the movements for 20 minutes.
45 minutes: Walk/Ride/Row/Swim
Pick your poison and go for 45 minutes. I usually jump on the Assault Bike for 45 minutes first thing in the AM and then hit the active recovery work later in the day.
See you back here tomorrow.