Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D3 Rest Day - Cardio Option
Uploaded: 2023-12-22T14:16:16.705Z
Duration: 60 min
Description: W1/D3 Rest Day - Cardio Option

It’s was good I loved how easy it was and then I ran a mile it’s just a goal I have for myself! 🤍

Maria

Kita

I use these days as not only rest days but also recovery days. I like to spend the day stretching, doing mobility work, or spending the day outside or with friends.  Getting the body moving and blood flowing is one of the best ways to help combat soreness!

I added a cardio option for those of us whose goal is to lose fat. Remember cardio doesn't have to be a treadmill or stairmaster- you can take a walk outside or walk around your fave city!

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

This movement will help you stretch your hip flexors, improve ankle mobility, and get you warmed up.

Ankle and Hip Stretch

Lower body mobility warm up

-Complete workout with a high paced incline walk for additional cardio. 
-Adjust speed and incline to personal preference.

Treadmill Incline Walk

W1/D3 Rest Day - Cardio Option

Lyssa

Good! Great way to get back into working out.

Allie

Ilario

W1/D1 Back and Biceps

I was actually surprised to how good I felt after this. I didn’t know if it would be enough! Felt great though!

Laura

Killer! Would like some variation options for limited range of motion with knees specially with the initial stretch otherwise easy to follow and great workout!

W1/D3 Rest Day - Cardio Option

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