Wednesday
Prep
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
1 min jump rope
Rest to dark gray.
Do your best to stay in green during the runs/ rows. I know it’s hard! At a minimum, keep it below 85%.
Durability
1 min per side of each
Figure 4 stretch on wall
Couch Stretch
Brettzel