*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. Utilize lacrosse balls and foam rolling to speed up recovery
3. 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 minutesExample:
   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*
4. Spend some time mentally resetting. Meditation, family time, some good laughs, whatever brings you back to a calm mind

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