Name: Playbook - Forge Performance - W3/D2 Active Recovery
Uploaded: 2022-09-06T18:59:00.064Z
Duration: 45 min
Description: W3/D2 Active Recovery

Active Recovery
Move for 60min

Lift, Walk, Swim, Row or Bike

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Preacher bar cable reverse curls

Push-up

W3/D2 Active Recovery

W1/D1 Short Fast Start

W1/D2 MOVE MOVE MOVE

W1/D3 Tempo Run

W1/D4 Easy Aerobic Run

W1/D5 Strength Focus 
Upper Body

W3/D2 Active Recovery

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