Day 19- Saturday
Active recovery day or makeup day.
Baseline
Roll glutes and hamstrings with ball (sitting on box)
Release hip flexors (lay face down on ball, with ball 1” to the side of your belly button)
Then roll quads with roller.
3x
10/10 bird dogs
10 Supermans
1/1 arm bar
10 good mornings
Active Recovery
For 30 mins
400m easy run/ row
bear crawl length of gym
1 min jump rope
30 sec total one arm, one leg plank
Rest to dark gray
Do your best to stay in green during the runs/ rows.
Durability
1 min per side of each
Figure 4 stretch on wall
Couch Stretch
Brettzel