Name: Playbook - Bambi fitness fitness - Recovery work
Uploaded: 2023-09-22T17:02:12.716Z
Duration: 45 min
Description: Recovery work

Full body recovery workout :
Animal walks : bodyweight movements hip mobility and flexibility work

Follow along as we actively recover and get some very light strengthen and mobility + flexibility  work in!

Goal is to actively get a sweat  and allow our bodies to recover!
Great for after post competition days your body vie beat up / tired and you want to recover ?

In a deep squat 
Feet pointed slightly outwards 
With a tall chest both hands into the ground 
Ready arm up ( alternative) as high as you can while rotating your trunk as much as possible 
Perform 10 each side

Depth squat openers

In a seated position with hands posted behind back 

Remain tall posture in upright position/ think big chest rotate knees side to side in each direction/ for more of a stretch add a thrust at the end of the movement! 

Perform 10 on both side

Seated hip wipers

With band tied directly above knees 
Perform a banded lateral march with a slight bend knee 
Complete 20 yards down & back

Banded lateral March

Banded forward / backward March

Form a plank position / ass down / core tight 

With one foot up ( as high a possible) perform a switch Jump

Perform 10 each side (hip flexors should burn ) you should start to loosenn up get your fast twitch muscles going !

PlAnk ski jumps

Lower body dynamic warm up

In a crouched position perform a bear crawl ( 4 strides ) 
After 4 strides / steps of bear crawl perform an alternative arm + leg left / push into the ground with non working foot & hand raise opposite arm & leg 

Both forward and backwards  ( 6 reps total forward & 6 reps total backwards )

Bear crawl + alternative plank forward & backwards

In a crouched position perform a bear crawl ( 4 strides ) 
After 4 strides / steps of bear crawl perform an alternative arm + leg left / push into the ground with non working foot & hand raise opposite arm & leg 

Both directions laterally  ( 6 reps total forward & 6 reps total backwards )

Bear crawl + alternative plank lift (lateral )

Head should not Bob / stay low as if you’re walking under a chute. 
Knee goes to the ground + feel mobility in both your knees & ankles 
20 meters forward

Duck walk

Head should not Bob / stay low as if you’re walking under a chute. 
Knee goes to the ground + feel mobility in both your knees & ankles 
20 meters forward 

(HIPS PIVOT + STAY OEPN

Recovery work

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