DAY 2: ACTIVE RECOVERY

INTRO

DAY 2 OBJECTIVE:

  • LOWER BODY FOCUS: PREVENT TIGHTNESS/REDUCE DELAYED ONSET MUSCLE SORENESS (DOMS)

  • INCREASE YOUR RANGE OF MOTION (ROM) + MOBILITY

  • IMPROVE LONGEVITY

EQUIPMENT NEEDED:

N/A

FULL BODY JOINT MOBILITY WARM-UP:

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

CIRCUIT 1​:  (2-3 Sets - Minimal Rest in between Sets)

MOVEMENT 1

FULL BODY SPINAL WAVE (6-8 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (1 Rep).

MOVEMENT 2

SHINBOX EXTENSION (6-8 REPS)

Start by sitting with both knees bent upward, with your shoulder drawn back, a proud chest, staying tall through the crown. Drop both knees down to one side  (both facing the left), whilst trying to keep the same distance with your feet as you did when you had your knees up. The front foot should be in line with/touching your knee. Turn your torso to face the direction of your knees, keeping your hips still. From here, engage your glutes and core, and push up onto your knees with your legs still in that same Shinbox position (extension) and squeeze your glutes, tucking your pelvis. Sit back down into Shinbox without your torso leaning forward (try to stay as vertical as you can), turn your torso back to facing forward, bringing the knees back up, and then switch over to the right side and repeat.

MOVEMENT 3

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.

CIRCUIT 2:  (2-3 Sets - Minimal Rest in between Sets)

SIT THROUGHS (8-10 REPS)

Start on your hands and toes (knees off the floor), with a tabletop spine (head in line with hips). From here, lift the right leg and twist your torso towards the left side, place the bent right leg just behind the left, allowing your right knee to drop to the floor, and your right foot tucks behind the left ankle. Inhale and replace, and then repeat on the opposite side.

MOVEMENT 2

SQUAT > ALT. STEP OUT (8-10 REPS)

From standing, squat down as low as you can (whilst being active, not resting), place both hands on the floor and then extend one leg at a time (so that you're in a plank position). Replace each leg so that you are back into your squat position, and then come back up to standing, without sacrificing your posture (maintaining a straight spine and proud chest).

MOVEMENT 1

MOVEMENT 3

ALT. WIDE MOUNTAIN CLIMBERS (6-8 REPS)

Start by extending one leg behind you into a Mountain Climber position, and then drop the knee to the floor (knee should be past your hip). Elongate the spine, tuck your pelvis under, and draw your shoulders down and back to create a proud chest. Both hands should be planted on the floor (one touching the inside of your foot), and square off your hips and chest by pushing the leg into the arm and vice versa. Switch legs and repeat on the opposite side (keeping hips low as you transition).

CIRCUIT 3:  (2-3 Sets - Minimal Rest in between Sets)

MOVEMENT 1

90:90 SWITCH (6-8 REPS)

Start by sitting down with your knees bent, and your feet wider than hip-width apart. Drop both knees to one side at a 90-degree angle. Start to rotate your torso towards the knee that is closest to you, then lower your upper body onto your leg/knee - Take a deep breath and lengthen out your back leg, re-positioning yourself into a Pigeon Pose. Aim to keep the spine long as you do this. Replace the leg so that you're back in your 90/90 position, Begin to lift your torso back up, and then lift both knees and switch sides (drop both knees to the other side). 

MOVEMENT 2

ALT. FLOOR SCORPION (6 REPS)

Lay on your front with your arms out to either side, kick one foot up towards the ceiling and take it over the opposite leg until the toe taps the floor, right next to the hamstring of the other leg.  Reach in opposite direction through each arm, stretching your lower torso and opening your hips, whilst actively pushing the bent knee outwards. Breathe deeply, and then replace the leg and repeat on the opposite side.

MOVEMENT 3

ALT. KNEE OVER HIP (4-6 REPS)

Lying down on your back with both legs straight on the floor, lift one knee and take it over your other leg, reaching the knee to the floor. Try to keep your upper body as square as possible

OUTRO

WORKOUT COMPLETE