Name: Playbook - Leticia Martinez - W1/D6 Active Recovery & Stretches
Uploaded: 2023-12-03T23:39:02.093Z
Duration: 40 min
Description: W1/D6 Active Recovery & Stretches

The purpose of this recovery session is to get the lactic acid (soreness) moving from the prior week of workouts. Get prepared to feel rejuvenated after completing🥳
Some benefits of active recovery days include increased blood flow to the body and overall a mental break to make you feel ready to accomplish your next session at 100%.

This active recovery day will consist of 2 rounds of the 7 exercises along with a 20 min low impact form of cardio. This can be walking, swimming, biking etc. During this form of cardio you *should* be able to hold a conversation. The purpose of this is to increase your overall daily expenditure and to get the blood flowing in your muscles and aid in any soreness you may have!

These stretches will leave you feeling refreshed! go at your own pace and make sure you are stretching in a comfortable range of motion😊 followed by the stretches will be a light recovery walk for at least 20 minutes. You can also swap it out for a bike ride or anything low impact form of cardio that you enjoy!

Ex: rollerblading, swimming, dancing!

You have 2 rounds, 30 seconds hold for each exercise!

Lumbar rotation can be preformed in a supine position (lying on your back) keeping your upper extremity fixed and rotating your lower extremity. It is a twisting motion of your lower trunk area. Do not let shoulders come off ground.

Lumbar Rotations

Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 30 seconds.

Single knee to chest (left)

Single knee to chest (right)

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat several times for 30 seconds.

Cat cow

The child's pose helps to stretch your back and muscles around your hips. In this pose, kneel and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Move your arms so they're next to your legs, palms facing up.

Child’s pose

Grasp your arm of the affected side and gently pull it across the front of your body. Next, tilt your head downward and rotate away from the affected side until you feel a stretch.

Levator Stretch (left)

Levator stretch (right)

Stretches

W1/D6 Active Recovery & Stretches

Rachel Ruczynski

W1/D1  LEGS & CARDIO

This program is perfect for a beginner. Challenging, but not so difficult where I can’t finish and feel defeated. Thank you Leticia!

W1/D6 Active Recovery & Stretches

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