REST DAY / MAKE-UP DAY

 

Take the day to work on mobility and restore your function. Here is a sample, full body protocol to follow:

Walk: 30 minutes

- Comfortable pace; should be lightly sweating and tissues warm by end

Shoulder Mobility: 10 minutes

- Foam roll lats, chest, t-spine; LAX ball traps. front delt, chest

- Doorway pec stretch; banded distraction lat stretch (60 sec each / side)

Hip Mobility: 15 minutes

- Foam roll glutes, ITB, quads, hamstrings

- Couch stretch; supine, single leg hamstring stretch (60 sec each / side)

Ankle Mobility: 5 minutes

- Foam roll calves and anterior tibialis

- Static stretch plate assisted dorsiflexion (60 sec / side)


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