*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. Make sure you fit in this day along with one full rest day in your training schedule.*

Active Recovery Maintenance Work

1. Utilize lacrosse balls and foam rolling to speed up recovery
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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