In your rest recovery days you can include any movement art you enjoy that it is not considered part of your specific training program. These routines/practices go hand to hand and are to keep the energy of your body going. It is a time to rebuild, heal and recharge.
CRAB EXTENSIONS WITH LEG LIFT OFFS
The crab extensions are a full body mobility exercise. I used to perform them as a warm up for my kettlebell strength trainings. Your wrists are working, your shoulders are working, your core is working, your neck is working, your hips, knees and ankles. With leg lift offs makes it a bit more challenging and it makes you to aware of the movement.
KNEELING THORACIC ROTATIONS
Kneeling thoracic rotations shoulder abductions with arm bend challenges the mobility of upper body. The more you take care of it the more will keep its range of motion and in a regular basis will improve.
QUADRUPED SCAPULA CIRCLES / SHOULDER ROTATIONS
This quadruped scapula circles or shoulder rotations takes along the thoracic spine in the movement. What we want here is grease the joints of the upper body.
WALL HOLLOW BACK
The hollow back handstand on the wall is a pretty intense stretch for the ones who do not use often this part of the body. Be careful and start closer to the wall in a small tuck to them straighten the legs. Remember to breath and enjoy.
Jefferson curls is part of the mobility based active recovery day. It strengthen the back chain of the body.
SUMO SQUAT INTO COSSACK SQUATS
The transition between sumo and cossack squats are dedicated to the inner tights and are powered by the glutes. We are working hip-knee-ankle joints.
90/90 HIP SWITCH BENT OVER
Another intense stretch in the external rotation of the hip. This flow can be challenging que requires mobility and flexibility to keep the knee of the front leg on the ground. Start with the help of the hands and the heel of the front foot can be closer to the knee of the back leg.
DEEP SQUAT TO STANCE
The deep squat to stance work in the hip flexors and the hamstrings. It also demand a level of mobility and flexibility. If hamstrings are tight, bring your hands on your shins and squat with the help of supporting yourself with an object, like I show here.
HALF KNEELING LUNGE MATRIX
The half kneeling lunge matrix is wonderful stretch flow that covers the hip-knee-ankle joints.
Warm up: Easy Bike 5 min (nasal breathing (6 Sec inhale, 6 Sec exhale)
⁃ Crab Extensions with 10 alternating leg lift off (hold leg 2 Sec extended)
⁃ 10/10 Kneeling thoracic rotations (bent arm)
⁃ 5/5 (5 each direction) Quadruped scapula circles.
⁃ 10 alternating 90/90 Hip Switch bent over.
⁃ 10 Sumo Squat into Cossack Squat.
⁃ 20⁃ 10 Deep Squat to stance.
⁃ 3/3 Half kneeling Lunge Matrix.
⁃ 6 Jefferson Curls (with moderate heavy KB).
– 30 Sec Wall hollow back.
Cool down breathing with feet elevated against wall for 5-10min
Inhale 6- Hold 6 – Exhale 12 (nasal)
You like the routine? Let me know or share it with someone who you think will benefit from it.