Active Recovery – Rest Day
A) Active Recovery
48mins Continuous Work – Total Work Time
A. Row 12mins Easy
*every 3mins stop and hold a 20sec side plank/side
B. Assault Bike 12mins Easy
*every 3mins stop and perform 10 walking lunge + 20sec Ring Plank
C. Jog 12mins Easy
*every 3mins stop and perform 2 wall walks + 10 GHD Hip Extensions
D. Ski Erg 12mins Easy
*every 3mins stop and perform 5 Broad Jumps and 15 Sit Ups
Remember, if you do not have access to these specific pieces of equipment above you are welcome to substitute other machines or cyclical work. Some additional ideas would be jump rope, sleds (light weight), stepmaster, treadmill, backwards jogging.
Connect with your breathing throughout today’s active recovery. Within each movement you choose to fill your session with (if different than above) remember to find the unique breathing cadence that works with that drill.
#Breathing #Cadence #Movetotherhythm
Warm Regards,
Coach Khang
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