DAY 2 - ACTIVE RECOVERY

FULL BODY JOINT MOBILITY WARM-UP:

[1 Round to be completed before each workout to prime the joints]

DAY 2 - ACTIVE RECOVERY

CIRCUIT 1:​  2 SETS  [REST AS NEEDED]

MOVEMENT 1

1. HALF KNEELING HAMSTRING BOW (3 REPS/SIDE)

Start by sitting back on your heels, with your arms reaching out in front of you. Come up into a half-kneeling Mountain Climber position (lift right leg). Your hands should be placed directly underneath your shoulders, your back knee should be directly underneath your hip, and your front foot should be touching, and in line with the (right) hand. Draw your shoulders down and back, away from your ears, straighten, and lengthen your spine, and actively try to 'pull the floor apart' with your hands to maintain engagement throughout. Keep your back knee resting on the floor whilst you shift your weight backwards, so that your hips are just above your heels, keeping both arms extending, and in contact with the floor as you do so. Continue to shift your weight forward and backward for 3 repetitions, exhaling on the effort, before switching sides.

[Regression: Alt. Kneeling Mountain Climber (6 -8 Reps)]

MOVEMENT 2

2.  SHINBOX TRIPOD EXTENSION > BRETZEL (4-6 REPS)

Start in a seated position with your feet slightly wider than hip-width apart. Drop both knees to the same side (the foot should be in line with the opposite knee to make a 'Shinbox'). Stay tall through the crown, keeping the chest proud, with your shoulders down and back. Place the hand that is on the same side as your front knee down behind you, and lift your hips so that you are on both knees. and leaning on your stabilizing arm. Lift the opposite arm up and above your head, pointing in the direction of the opposite side of the room. Lower the hips back to seated, slightly adjust the stabilizing hand so that it is slighter further away from you, bring the opposite hand to meet it (palms touching), and twist your torso, lowering your chest to the floor. (Bretzle) Come back up to a Shinbox position, drop both legs to the opposite side and repeat.

[Regression: Alt. Shinbox Extension (4-6 Reps)]

MOVEMENT 3

3. TWISTING SHOULDER BRIDGE (4-6 REPS)

Lay on your back with your knees bent (feet hip-width apart). Grab hold of your right ankle with your right hand, bridge the hips, lift and reach your opposite arm (left) over your head and towards the opposite of the room. Keep lifting through the hips by squeezing the glutes to stabilize you, and gently allow your weight to go onto the shoulder that is touching the ground. Allow the torso to rotate whilst actively trying to square the hips. Return the reaching arm and lower your glutes to the floor. Switch arms and repeat. 

[Regression: Alt. Shoulder Bridge with Reach (6 Reps)]

CIRCUIT 2: ​ 2-3 SETS  [REST AS NEEDED]

MOVEMENT 1

1. ALT. ROCKERS (6-8 REPS)

From a seated position (tall through the crown, proud chest, hands placed on knees), roll backward until you reach the upper part of your back/your shoulder blades, as you roll back, place one leg in front of the other (figure 4) and as you roll back up, land with the front leg (take a wide step), planting the foot on the ground whilst the opposite leg stays tucked under (knee touching the floor), and drive your weight through your front leg so that your knee passes your toes (go as far as your mobility allows), keeping the pelvis tucked to get a deeper stretch. Pull your weight back and roll once more, this time switching over your legs so you can repeat on the opposite side.

[Regression: Alt. Half Roll > Shinbox (6-8 Reps)]

MOVEMENT 2

2. ALT. DRAGON SIT > KNEE STRIKE (​6 REPS)

From standing, lift and place the top of one foot behind the other, as far as you can out to the side of the opposite leg (hips and chest still facing forwards). Lower yourself all the way until you are sitting on the floor (maintaining that proud chest and straight spine). Keeping both feet in the same position, with control, engage your core and glutes and push yourself back up, as you do, bring the lunging leg up to your chest for a powerful knee strike, and control the leg back to standing. Repeat on the opposite side.

[Regression: Alt. Dragon Sit/Lunge (6 Reps)]

MOVEMENT 3

3. STACKED BOW > REVERSE STACKED BOW (4 REPS)

Start by sitting back on your heels with both arms stretched out in front of you. Come up into a Mountain Climber position. Turn your back foot out to 90-degrees, planting the whole foot on the ground. Stack your torso over your hips so that your chest is facing in the same direction as your back foot is pointing, keeping your stabilizing arm next to your bent knee (palm flat on the ground). Lift your opposite arm straight up towards the ceiling and turn to face it. Return the foot and hand to the Mountain Climber position, and sit back on your heel (hips and chest square to the front), stretching your front bent leg, but keeping a slight bend in the knee. Repeat on the opposite side.

[Regression: Alt. Full Mountain Climber (6-8 Reps)]

CIRCUIT 3:​  2-3 SETS  [REST AS NEEDED]

MOVEMENT 1

1. ALT. HIP BRIDGE > LEG THREAD (6 REPS)

Start by lying on your back with your knees bent up (hip-width apart), with your hands in front of your chest and your elbows tucked in. Bridge the hip and lift your right foot off the floor. Thread it underneath your left (planted) leg, and allow the torso to follow your hips as you roll over to face the floor. You should be resting on your forearms with your face and hips a few inches above the floor, keeping your spine straight and pelvis tucked (hips stay low). You should be on your toes, and your legs should be slightly wider than hip-width apart. To replace the leg, bend the left leg slightly to make space for the right leg to thread back through to the starting position, rolling once more back over your shoulder, chest facing upwards, and hips still bridged. Repeat on the opposite side.

[Regression: Alt. Hip Escape (6 Rep)]

MOVEMENT 2

2. ALT. STAY LOW THORACIC BRIDGE (6-8 REPS)

From a seated position, place one hand behind you (straight arm), with the opposite hand in front of your chest. Bridge the hips (maintaining that straight spine), and reach over your chest in the opposite direction with the arm that is by your chest. Try to fight the rotation by squaring your hips and chest. Bring the arm back to your chest and lower your hips slightly so that you are in a deep squat (shift your weight forwards and bring both arms off the floor). Repeat on the opposite side.

[Regression: Alt. Thoracic Bridge (6 Reps)]

DECOMPRESSION:​ 1 SET  [REST AS NEEDED]

MOVEMENT 1

1. CHILD'S POSE WITH REACH (6 REPS, ALT.)

Start by sitting back on your heels, toes relaxed, with your arms reaching out in front of you. Reach over your left arm with the right with your right hand in a 'saw-like' motion (hand resting on its side, fingers facing forwards), allowing your glutes to come off your heels.  Once you have reached as far as you can, actively press the outside of your hand into the floor and start to sit back on your heels (still reaching in the opposite direction with the arm). After a few deep breaths, take the opposite arm over to the right side and repeat.

MOVEMENT 2

2. KNEELING SPINE WAVE (6 REPS)

Start by sitting back on your heels, toes relaxed, with your arms reaching out in front of you. Keeping your head tucked in, tuck your pelvis, lift the hips and start to round each vertebra of the spine until you reach your scapulas. From here, start to lower the hips to the floor, unraveling your chest and lifting the head up last. To come back, first tuck the head (chin to chest), and then start to round your upper back, mid back, until you're sitting back on your heels, and repeat.

MOVEMENT 3

3. FLOOR SCORPION (6 REPS, ALT.)

Start by lying on your front with your arms stretched out to either side of you. Bend and lift your right leg so that your foot is facing the ceiling. Plant that foot down over and next to the opposite hamstring/hip (ideally touching the leg if your mobility allows), allowing your right hip to come off the floor as you rotate. Arm should be reaching in the opposite direction to your bent knee. After a few deep breaths, replace the leg and repeat on the opposite side.

WORKOUT COMPLETE