DAY 4 - ACTIVE RECOVERY

FULL BODY JOINT MOBILITY WARM-UP:

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

CIRCUIT 1:​  1-3 SETS  [REST AS NEEDED]

MOVEMENT 1

1. DEEP SQUAT TO KNEE DROP (6 REPS, ALT.)

Start standing with your feet slightly wider than hip-width apart (dependant on your mobility). Squat down to your end range (staying active throughout, proud chest, tall through the crown), and carefully lower one knee to the floor in front of you, keeping the toes in contact with the floor and your heel lifted (other foot stays planted to the ground). Make sure that you don't sacrifice your form. Keep pelvis tucked and rib cage down as you lower the knee. Replace the knee and repeat on the opposite side.

[Regression: Deep Squat/Sumo Squats (4-6 Reps)]

MOVEMENT 2

2. ALT. SIT THROUGH (10-12 REPS)

Start on your hands and toes (knees off the floor), with a table-top 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. Straighten the spine and maintain a proud chest, allowing your opposite hand to come up beside your chest as you 'Sit Through'. Make sure that your stabilizing arm is straight and close to your hip. Replace the leg so that you are back in your table-top position, and repeat on the opposite side.

MOVEMENT 3

3. HIP BRIDGE > 3 POINT OVERHEAD REACH (4 REPS)

Start on your back with your knees bent. Bridge the hips and take both arms over your head (fingertips touch the floor behind you), without flaring your ribcage. From here, lower the hips and replace the arms so that they're hovering just above your chest. Bridge the hips again and reach with your left arm over your right shoulder and turn to face in that direction, fighting the rotation by squaring your hips to the front. Lower the hips once more to re-set, and then bridge the hips again, this time reaching your right arm over your left shoulder (one full repetition). Re-set and repeat from the beginning.

CIRCUIT 2:​  1-3 SETS  [REST AS NEEDED]

MOVEMENT 1

1. SIDE KICK THROUGHS (10-20 REPS)

Go onto all fours (hands and toes), with a 'table-top' spine (hips in line with your shoulders). Hands should be directly underneath your shoulders, and your knees should be directly underneath your hips. Lift your right foot off the floor and reach the leg through the middle of your left arm and hip, (lifting the left arm off the floor as the leg comes through) extending the leg out to the left side, horizontal to the floor). Allow your torso to twist in the same direction, and your free arm to bend at the elbow and point behind you, keeping the arm horizontal to the ground, with your fist/fingertips pointing forwards, arm next to your chest.  Make sure that the hip is no further than your stabilizing hand. Your body should resemble an 'L' shape. Shoulders should be down and back, away from your ears, keeping a proud chest and staying long through the spine. Reset and bring the leg back through into your 'table-top' position, and repeat on the opposite side.

MOVEMENT 2

2. LEVER PUSH UP (6 REPS, ALT.)

Start in a plank position, with your hands directly underneath your shoulders, pelvis tucked, shoulders down, and back. Turn your right hand out to 90-degrees and lower yourself as far as you can without dipping in the spine, and push yourself back up. Return the hand to face forwards, and repeat on the opposite side (left-hand turns out to 90-degrees).

MOVEMENT 3

3. NEEDLE ARM THREAD THROUGH > REACH (6 REPS)

Position yourself on your hands and knees (on your toes), with a neutral spine. Bend and lift the right elbow straight up behind you(like a bow and arrow), elbow pointing toward the ceiling. Turn your torso to face it, keeping your hips square and facing forwards (fight the rotation). Thread the arm through your middle section (behind your stabilizing arm), allowing your torso to twist so that you end up resting your shoulder and head on the floor, with your arm extended out (palm facing upwards). Actively try to push the back of your hand into the floor and square your hips to the front to deepen the stretch. If comfortable, bring the opposite arm straight up towards the ceiling. Replace the arms and re-set back onto all fours. Repeat on the opposite side.

CIRCUIT 3:​  1 SET  [REST AS NEEDED]

MOVEMENT 1

1. ZIG ZAG (3 REPS/SIDE)

Starting from a half kneeling position (right knee bent in front of you, leg at a 90-degree angle), bring your back leg up and out to 90-degrees to the side of you (left foot facing outwards), with your knee in line with your hip. Tuck your pelvis under and make sure that your chest is proud, and start to carefully drive your weight over the left leg (staying tall through the crown), allowing your left knee to pass your left toes (if your mobility allows). Once you have reached your end range, shift your weight back to the middle, and then start to sit back, hovering over your right heel. Re-set once more in the middle and repeat twice more before switching sides.

[Regression: Half Kneeling > 45-degree Pull Forward (3 Reps/Side)]

MOVEMENT 2

2. HIP SWITCH CRAWL (60 SECONDS)

From a Plank position, lift and place your right foot on the floor, just above hip height. Twist your torso to face that knee and sit down on the floor. Start to lift up by pushing through that bent leg and stabilizing arm, reaching in front of you with the opposite arm, take your previously straight leg up, bend it, and place it down next to your hip, twisting into it as you did for the other leg. Continue to alternate legs so you are crawling towards the other side of the room.

[Regression: Plank > Hip Twist (6 Reps, Alt.)]

MOVEMENT 3

3. ELEVATED SHOULDER ROLL (6 REPS, ALT.)

Start on your hands and knees, hands wider than chest-width apart, bend right arm (tripod), extend and rotate left arm (palm facing upwards), tuck head, chin to chest, toward the right armpit, drive weight onto the shoulder. Once your head is tucked in and in a comfortable position, exhale and lift the hips (on your toes), allowing more weight to distribute across the shoulder (not the neck!). Replace the head and lower back onto your knees, and then switch sides and repeat.

[Regression: Kneeling Shoulder Roll (6 Reps, Alt.)]

WORKOUT COMPLETE