DAY 2 - ACTIVE RECOVERY

OPEN-CHAIN MOBILITY WARM-UP:

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

CIRCUIT 1:​

[1-3 SETS - REST AS NEEDED]

1. KNEELING MOUNTAIN CLIMBER PULL FORWARD/45-DEGREE (3 REPS/SIDE)

Start on all fours, inhale, and slightly round your spine, tucking your pelvis under, to bring your right leg up into a Kneeling Mountain Climber. Exhale and push the leg into the arm (hand and toes should be touching). Sit your torso up so that it is stacked above your hips (proud chest, draw the shoulders back). On your next inhale; start to slowly shift your weight forwards (keeping your back knee and foot on the floor) so that your front knee is past your toes (or as far as your ankle mobility allows). Take a deep breath here and see if you can lean into the stretch more. Make sure that your pelvis is staying tucked under and you are tall through the spine throughout the movement (not tipping forwards). Inhale and lift up until your bent leg is a 90-degrees, turn the planted foot out to 45-degrees, exhale and drive the knee out towards the toes at a 45-degree angle. Inhale and come back to the starting position. Repeat on the opposite side.

2. 90/90 SWITCH > PIGEON (4 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)

3. SCAPULA PUSH UP (10-15 REPS)

Get into a plank position with your arms at shoulder-width apart. Turn your elbow pits so that they're facing forwards. Using your scapulas only, lower and lift yourself as if you're performing a shrug. Keeping your core tight, spine straight, and shoulders back. Lockout your elbows.

CIRCUIT 2:​

[1-3 SETS - REST AS NEEDED]

1. INCHWORM > PLANK > MOUNTAIN CLIMBER (6 REPS)

From standing, start to tuck your head & roll your spine all the way down so that your hands are touching the floor (if you can't reach the floor, bend at the knees until you can). Once you have reached the floor, start to walk your hands out until you are in a plank position.

From Plank, bring one leg up into a Mountain Climber, making sure that your spine is straight, and your bent leg is pushing into your arm, creating opposition, keeping your hips square to the front, and your back leg as straight as possible. Return the same leg to the Plank position, and then crawl back and Spine Roll back up to standing.
 

2. LATERAL SPINE ROLL (3 REPS/DIRECTION)

Stand with your feet elbow distance apart, soften your knees, hang both arms down in front of you. Fold your body over your hips and lean over to the left side (your chest is facing forward), lengthen the arm closet to the leg, and bend the elbow of the opposite arm to create opposition and a stretch down your right side. Then fold forward so your torso and head are in the middle of your legs. Keeping your legs glued to the floor and facing forward, carry on over to the right side, rotate the chest forward, this time stretching your left side, keeping your right arm close to your right leg with your opposite arm bent (elbow facing upward).

3. SHINBOX EXTENSION (6 REPS)

Sit down with your knees bent upwards, staying tall through the spine. Drop both knees down (both facing the left), whilst trying to keep the same distance with your feet as you did when you had your knees up. Turn your torso to face the direction of your knees, keeping your hips still. From here, 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.

CIRCUIT 3:​

[1-3 SETS - REST AS NEEDED]

1. WRIST PIN ARM SCREWS (10 REPS/DIRECTION/ARM)

On all fours, pin one wrist down with your other fist. Rotate the elbow pit inwards and outwards for 10 reps, making sure that you keep the rest of your body still, and arm straight.

2. CHILD'S POSE WITH REACH (4 SLOW REPS)

Start by sitting back on your heels with your arms reaching out in front of you. Keeping your head tucked in, reach both arms over to the left on your next inhale (right hand should be in a saw position, reaching past the left hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and switch sides.

3. DEAD HANG (30-60 SECONDS) OR FULL BODY SPINE ROLL (60 SECONDS)

Jump up onto a pull-up bar, let your body hang, holding the bar only with your hands. Relax your body. Stay here and breathe deeply. Alternatively, if you do not have a pull-up bar, from standing, start to tuck your head & roll your spine all the way down, aiming to round each vertebra, until your hands reach the floor. From here, bend your knees, pushing them forwards (spine still rounded), and then the hips come forward, and then the chest, shoulders, and head are last to unravel.  Continue for 60 seconds.

4. VISUALISATION COOL DOWN (5 MINUTES)

Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualize the person you desire to become, and how successful you wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.

WORKOUT COMPLETE

© 2021 Phase SiX - Unite For The Revolution

Photography & Videography by William Smith | Music Produced by Toucon

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