DAY 4: UPPER ACTIVE RECOVERY
DAY 4 OBJECTIVE:
UPPER BODY FOCUS: PREVENT TIGHTNESS/REDUCE DELAYED ONSET MUSCLE SORENESS (DOMS)
INCREASE YOUR RANGE OF MOTION (ROM) + MOBILITY
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)
KNEELING ELBOW SPIN ARM SCREWS (6 REPS)
Start on all fours (hips stacked above knees, shoulders stacked above hands/wrists). Lower one forearm to the ground (opposite arm stays elevated), rotate the palm inward towards your chest, and then out to the side, whilst maintaining contact with the elbow and the ground. Use the opposite arm as a tripod, and gently rest your head and shoulder on the ground. To return, rotate the palm inward so that the hand ends up back in position, underneath the shoulder. Lift the chest, straighten the arms, and then repeat on the opposite side.
WRIST PIN ARM SCREWS (10-15 REPS/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 your working arm locked out (do not 'borrow' from the elbows).
ALT. HALF KNEELING MOUNTAIN CLIMBERS (8-10 REPS)
Get onto all fours with a neutral spine. Inhale and allow your spine to round by tucking your pelvis under, and scooping up your stomach). Lift one knee up to meet with your armpit (actively pushing your leg into your arm and vice versa), foot placed next to your hand. Exhale and straighten/lengthen your spine, untucking your pelvis, and pulling your shoulders down and back (engaging your scapulas). Inhale, slightly round the spine and replace the knee back to kneeling, exhale and bring up the opposite knee, and repeat.
CIRCUIT 2: (2-3 Sets - Minimal Rest in between Sets)
BEAR SQUAT (10 REPS/30 SECONDS WORK)
Start by sitting back on your heels with both arms reaching out in front of you. You should be activated throughout your entire body, making sure that your shoulders are down, away from your ears, and your scapulas/shoulder blades are drawn back/engaged, and your pelvis untucked. From here, keeping your knees soft (this keeps the pelvis untucked and full-body engagement), push through your toes and engage your glutes as you raise your hips. The Head should stay in line with the spine. Inhale and slowly control your hips as they lower back down so that you're almost sitting on your heels, and then exhale to push your hips back up.
KNEELING SPINE WAVE (8 REPS)
Start on your knees with your arms out in front of you, sitting back on your heels (Child's Pose). Keeping your head tucked in, tuck your pelvis in, and slowly start to round your spine, starting with your lower back, middle back, scapulas and shoulders until you end up in a 'Cobra' position (your head should be the last to come up). Then do the opposite on the way back; start by tucking the head, rounding the shoulders, scapulas, and then your middle to lower back, until you're back in Child's pose.
CRAWL OUT TO PLANK > MOUNTAIN CLIMBER WITH REACH (6-8 REPS)
Stand with your feet just wider than hip-width apart. Start to tuck your chin into your chest, and then round the rest of your spine until your reach the floor (if you can't touch your toes, squat down instead). Crawl out into a plank position, and then lift one leg into a Mountain Climber position. Take the same side hand (as the knee that is bent) off the floor, and reach up toward the ceiling. Replace the arm and leg, crawl back, and Spine Role back up to standing.
CIRCUIT 3: (2-3 Sets - Minimal Rest in between Sets)
KNEE TO ELBOW > TWIST & REACH (6 REPS)
Start by lying on your stomach with your arms reaching out in front of you. Bring one elbow to meet with the same side knee, keeping the extended arm straight. From here straighten the bent arm, and reach it over to the opposite side. Try to keep the knee touching the floor (if you can), and at the same time, you're actively trying to touch the hand on the floor in the opposite direction. Again, causing opposition.
HIP BRIDGE > TWISTING OVERHEAD REACH (6 REPS)
Start by lying on your back with both knees bent facing upwards. Bridge the hips (keeping ribcage down), engage the glutes, and reach one arm overhead, past your opposite shoulder, distributing your weight onto the grounded shoulder. Actively try to square off the hips in order to fight the rotation, whilst reaching in the opposite direction, causing opposition.
LATERAL SPINE ROLL (8-10 REPS)
Stand with your feet slightly wider than hip-width apart. Soften your knees, turn your right foot out to 90-degrees, and hang both arms in front of you (touching the right calf (palms together), with your body folded over your hips and leaning to the right side. Keeping the arm closest to the leg straight, bend the opposite elbow, drawing it back (like a bow and arrow), opening up the chest, and rotating the torso. The elbow should be facing the ceiling and your fingertips facing the floor. Keep reaching until your hand is by your chest and your opposite hand closest to your leg is by the knee. Keeping your legs glued to the floor, return the foot to face the front and turn your opposite foot out to 90-degrees. Shift your weight over to the other side and repeat.
Please repeat for at least 3 more weeks to progress with form, technique, and increase kettlebell weight.
VIDEOGRAPHY & EDITING BY WILLIAM SMITH | PRODUCED BY STEPH & JAY ROSE | MUSIC BY TOUCON | PROGRAMMED IN 2021