Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 14 (Active Recovery)
Uploaded: 2024-01-16T01:10:45.825Z
Duration: 30 min
Description: Strong Girl Summer Day 14 (Active Recovery)

I chose a low impact spin bike session. But the stretches were oh so necessary. 😌🥰

Chantelle

Samantha

Brie

Spent my active recovery day hiking 🍃⛰

Megan Bright

Krystal

Good. Nice walk outdoors in the mountains :)

Ashley

Love recovery….did some stretching & foam & little bike ride

Today I want you to do just a quick active recovery session, a 10-30 minute walk, stretch or foam roll. 

Remember that you should rest just as hard as you train, so enjoy your guilt-free rest!

-Take your time slowly rolling up and down your whole back, one side at a time
-Avoid rolling directly over the spine
-For any really painful areas, hold that spot and take a couple deep breaths

Back Roll Out

-Your lats are the muscles are the large v-shaped muscles that connect your arms to your vertebral column
-Take your time slowly rolling up and down, avoid going directly over the spine
-For any really painful areas, hold that spot and take a couple deep breaths

Lat Roll Out

-Your Glutes are the name of the muscles in your bum
-Take your time slowly rolling this area
-For any really painful areas, hold that spot and take a couple deep breaths

Glute Roll Out

-Your quads are the four muscles that are on the front of your leg
-Take your time slowly rolling up and down, avoid going directly over the front of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Quad Roll Out

-Your hamstrings are on the back on your leg
-Take your time slowly rolling up and down, avoid going directly over the back of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Hamstring Roll Out

-Your adductors are the muscles on the inner part of your leg
-Take your time slowly rolling up and down, avoid going directly over the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Adductor Roll Out

-Your IT Band is the side of your thigh, it can also be a really tight area 
-Take your time slowly rolling up and down it
-For any really painful areas, hold that spot and take a couple deep breaths

IT Band Roll Out

-Your calves are the muscles on the lower back half of your leg
-Take your time slowly rolling up and down, avoid going directly over the knee and ankle joints
-Throw one leg over the other for added pressure
-For any really painful areas, hold that spot and take a couple deep breaths

Calf Roll Out

-Your pecs are the muscles are in your chest
-Use a lacrosse ball, tennis ball or golf ball
-Take your time slowly rolling side to side
-For any really painful areas, hold that spot and take a couple deep breaths

Pec Roll Out

Foam Roll Out

These are just ideas and options, you can choose any stretches that you like!

- Put your hand over your head and grab your ear
- Gently tilt your head to the side 
- Pull your opposite shoulder down to increase the stretch
*30 sec each side

Neck Stretch

Crossbody Arm Stretch

-Put your arm over head, let your hand fall behind your head
-Lightly push on the back of your elbow with your opposite hand
-20 sec each arm

Tricep Stretch

-Put your arm against a pole or a wall bent at a 90 degree angle. 
-Twist your body until you feel a stretch, hold.
-Repeat on the opposite arm.

Chest Stretch

-Get a yoga mat or pad and put it up the wall and on the floor 
-Put your back shin flat against the wall
-Bring your front leg up into a lunge position 
-Lift your torso up as high as you can, you probably won’t be able to be upright the first couple of times you do this stretch
-Work your way to getting your shoulders to the wall
-Hold for 1 minute each leg

Couch Stretch

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch

-Sit with your feet straight out in front of you
-Reach your hands over towards your toes 
-Work your way into touching your toes and pulling your upper body towards your toes and laying your chest flat on your legs

Pancake Stretch

Full Body Stretch

Strong Girl Summer Day 14 (Active Recovery)

Matt

All I have to say after that one is…I can’t walk. 🤪

Gabby

Decided to do the gym version instead of home to change it up a little bit. Missed the Nordic hamstring curl!

Strong Girl Summer Day 1 (Lower Body)

was able to do 5 rounds! very sweaty and it was an amazing workout!

Tessa

I didn't even kind of get close to 10 rounds. But I gave each rep my all.

Catalina Steele

Courtney

Strong Girl Summer Day 2 (Cardio Circuit)

Great workout, especially after yesterdays circuit 💪🏼 🥵

Loved this workout and consistency used heavier weights

Great arm day! I’m already feeling sore 😅

Bailey Buzick

Strong Girl Summer Day 3 (Upper Body)

Caught myself half-assing the last round so I took a 2 minute rest and started it over so I could finish strong.

Feeling very accomplished after completing that workout. Super sweaty and finished all 4 rounds 💪🏼

Strong Girl Summer Day 4 (Cardio Circuit)

Strong Girl Summer Day 5 (Upper Body)

I come back to this one almost every time I want to focus on knee strengthening

Cassandra

Strong Girl Summer Day 6 (Lower Body)

Completed a yoga/ balance session for my active recovery day!!

I had quite the active recovery day. 20 minute treadmill walk, 20 minute lap pool swim, and stretched in the steam room!

Strong Girl Summer Day 7 (Active Recovery)

Good workout. I’m behind a week due to getting covid but I’m still going!

Love this lower body workout. Always gets me when the reps increase !

Strong Girl Summer Day 8 (Lower Body)

Split it in 2 rounds. Some movements I did pulsing instead of full range! Loved it

Split it into 3 rounds of 22 reps and completed it in 23 minutes. Pretty dang proud, that was tough. So much easier to keep going after splitting it up though

Strong Girl Summer Day 9 (Devil's Circuit)

Went up in weight with the last exercise. That plank at the end was killer!

Finished todays workout this morning and did a 27 minute LISS walk with my dog!

Strong Girl Summer Day 14 (Active Recovery)

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