DAY 4 - 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. ALT. MOUNTAIN CLIMBER > EXTENSION (6 REPS)

Start in a loaded position, on your toes, with your glutes sitting back on your heels. On your next exhale, lift and place one leg up into a Mountain Climber position, with your back leg fully extended behind you, and your spine as straight as possible. Once your bent leg reaches the arm, take that same arm straight up towards the ceiling, and turn your torso and head to face it. Take a deep breath, replace the arm and leg, end then switch sides and repeat.

2. ALT. SIT THROUGHS (30 SECONDS)

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.

3. BUDOKON DANCING DOG (30 SECONDS)

Go onto all fours (on your toes, tabletop spine), reach the right leg past (in front of) your left side, twisting your upper body, at the same time lifting your left arm, bent at the elbow, & then reach so that your hand is close to the side of your chest and the elbow is behind your shoulder (not lifting the shoulder). Once the foot has reached the ground, bring it (& your arm) back to your starting position and switch legs, taking your left leg over to the right side this time. Continue for 30 seconds.

CIRCUIT 2:​

[1-3 SETS - REST AS NEEDED]

1. HIP SWTCH CRAWL (1 LENGTH OF MAT/TRACK/ROOM)

 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.

2. SHINBOX TRIPOD OVERHEAD REACH (6 REPS)

Sit down with your knees bent up, maintaining a straight spine; drop both knees down (both facing the left), left toes touching and in line with the right knee, whilst trying to keep the same distance as when you had your knees up. From here twist your torso around to the left side also, push up onto your knees (extension) and reach your right arm up and over your head, creating a stretch down your right side. Place your arms back in front of you, lower back into a Shinbox, and switch sides.

3. FULL BODY SPINE WAVES (6 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).

CIRCUIT 3:​

[1 SET - REST AS NEEDED]

1. SHOULDER ROLL (4 REPS)

Kneel down with your arms on the floor and out to the side, bend one elbow and twist your body towards that side of the bent elbow, tucking your head and chin into your chest, towards your armpit. Your head and shoulder should be on the ground so you can gently put as much pressure on your shoulder as you feel comfortable with, rolling the shoulder into the floor. Come back and repeat on the other shoulder.

2. DEEP SQUAT HOLD + SHIFT (60 SECONDS)

Lower yourself into a deep squat (resting position), have your feet wherever is comfortable for you, and allows you to sit down into the squat without falling forwards. Stay tall through the crown, rest both arms inside of your legs, and carefully shift your weight over from side to side, lifting the ankle and opposite toes as you go. Continue this for 60 seconds, deep inhaling and exhaling throughout.

3. FULL BODY SPINE ROLL (4 REPS)

Stand in a neutral stance with soft knees, tuck your chin into your chest, start to lower and round each part of your spine. Go as far as you can (bend the knees, engage the core to lift you back up, bit by bit on an out-breath.

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