Wednesday-Level Up

*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

    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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