*Wednesday is our Level Up Training Active Rest Day. Ideally you find fitness outside of the gym, on a hike, bike ride, jog, swim, or yoga class. Fit this day along with one full rest day in your training schedule.*

Active Recovery Maintenance Work

1. Try to move for 20-30 minutes, doing something that won’t break your body down.
2. Spend 20 minutes working on flexibility. Focus on areas you are tight.
   2 Upper body mobility drills for 4 minutes each (2 min per extremity)
   2 Lower Body Mobility for 4 minutes each (2 min per extremity)
   1 Of your choice for 2-4 minutes

   Example:
   2 Upper:
   -Chest Stretch on wall (2 min per arm)
   -Banded Lat stretch (2 min per arm)

   2 Lower:
   -Pigeon Stretch (2 min per leg)
   -Couch Stretch (2 min per leg)

   1 Freebee:
   -Straddle Stretch (2 min total in stretch)
   *Each stretch can be found with a Google search*

3. Spend some time mentally resetting. Meditation, family time, some good laughs, whatever brings you back to a calm mind.

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Box News
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!
See Whats For Dinner!