Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 21 (Active Recovery)
Uploaded: 2024-01-16T01:10:45.553Z
Duration: 30 min
Description: Strong Girl Summer Day 21 (Active Recovery)

I always do stretching & foaming plus cleaned my car & that was a workout in its self.

Michelle

Went on a nice walk! Excited for the next leg

Elaine

Ashley

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 21 (Active Recovery)

Christina

Mollie

Wow! That was a tough leg day, I’m sweating and I was able to keep up with every exercise. Yay me!!Tomorrow is going to hurt. Lol But the best pain 😈

Chantelle

Strong Girl Summer Day 1 (Lower Body) *at-home version*

Made it two rounds. This is definitely a workout I need to challenge myself with!

Jessica

No way I could 10. Only 5. But hopefully by the end I’ll be doing 10 in 40 min!

Strong Girl Summer Day 2 (Cardio Circuit) *at-home version*

I can feel myself getting stronger!! 💪🏼 can’t wait to see the results at the end 🤩

Courtney

Strong Girl Summer Day 3 (Upper Body) *at-home version*

Eliza

Sorry meant to hit 5 stars. Great workout!

Nicole

Strong Girl Summer Day 4 (Cardio Circuit) *at-home version*

Bands are okay, don’t give quite the same feels as heavy lifts, but nice to mix it up, also never have done reverse curls before!

I like more intense lifts bands are not my friends

Naomi

Strong Girl Summer Day 5 (Upper Body) *at-home version*

Do you have any suggestions for modifications? My knees hurt now. I did the modified split squat but that's all I know.

Strong Girl Summer Day 6 (Lower Body) *at-home version*

This is the day that I really enjoy! Stretching & went for a walk!

Loved the active rest. Took  a long walk on the beach

Strong Girl Summer Day 7 (Active Recovery)

Literally slid down the wall at the end of that 90s wall sit. 🥵

Strong Girl Summer Day 8 (Lower Body) *at-home version*

So intense! Definitely had to break up some of the reps

I had to break it up. 11 per set. But I’m sure still just as hard. 🥵

Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*

Strong Girl Summer Day 10 (Upper Body) *at-home version*

Oh man, this was hard. Jogging is not my fav..lol

Strong Girl Summer Day 11 (Cardio Circuit)

Great burn!! Biceps are feelin it big time, need tougher bands though!

Strong Girl Summer Day 12 (Upper Body) *at-home version*

I definitely feel stronger. But that wall sit kills me. Lol

I think I did a workout out of order 🤔 still a great leg day.

Janet

Great leg day, long week but feeling strong!!

Strong Girl Summer Day 13 (Lower Body) *at-home version*

Always Love recovery day! Did yard work then definitely stretched!

Strong Girl Summer Day 14 (Active Recovery)

Pushed the weights heavy! And now I’m on the floor…tush and legs are beat!

Bumped up quite a bit on weights today. Gonna feel it tomorrow. Great workout!

Strong Girl Summer Day 15 (Lower Body) *at-home version*

Strong Girl Summer Day 16 (cardio circuit) *at-home version*

Oof feeling strong but that 2 min plank was tough!!

Strong Girl Summer Day 17 (Upper Body) *at-home version*

Strong Girl Summer Day 18 (Cardio Circuit) *at-home version*

Strong Girl Summer Day 19 (Upper Body) *at-home version*

Strong Girl Summer Day 20 (Lower Body) *at-home version*

Strong Girl Summer Day 22 (Lower Body) *at-home version*

Shoulder is hurting today (not workout realted) but did a slower/modified version! Great cardio!

Strong Girl Summer Day 23 (cardio circuit)

Strong Girl Summer Day 24 (Upper Body) *at-home version*

This one was the least painful of all the devil's circuits 😵😅

I think I like this Devils circuit! Always sweaty but good!🥵💪🏼☠️

Strong Girl Summer Day 25 (Devil's Circuit)

I love doing the upper as you know but those planks I’m really enjoying!

Strong Girl Summer Day 26 (Upper Body) *at-home version*

One of these days maybe I’ll like legs!😜

Strong Girl Summer Day 21 (Active Recovery)

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