A side from your rest day, your active recovery day comes second to the most important day of the week 🥳👏🏼  Active recovery is when you do some sort of movement that is less intense than you’re regular workout days. This means anything from yoga, light stretching, a walk, or a leisurely jog. In general, an active recovery day features easy workouts no more than low to moderate intensity. Enjoy these active recovery stretches and try a new form of light impact cardio!! One my my favorites is roller blading 🤩

This active recovery session will consist of 2 rounds of 9 exercises along with 20 minutes of low impact cardio!! Have fun with it 🙌🏽

Stand near a wall or a piece of sturdy exercise equipment for support.
Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.

Quad stretch (left)

Quad stretch (right)

Absolutely love the variety of this one! make Sure you extend the leg out with no bend. By doing this you will get an isometric stretch of the adductors (inner thigh) from here you will put your hand on the side of your end and rotate your upper body towards the ceiling. This will give you an optimal stretch if the upper body along with the lower half!

Adductor t-spine opener (left)

Adductor t-spine opener (right)

The t-spine opener for increasing mobility in internal torque with the shoulder arch. Engagement is established for creating internal torque awareness in the Pec Major, Deltoid (Front), Bicep (Short Head), Teres Major, Trapezius (Mid), Triceps (Long and Medial Head) and Forearm (Flexors). 

Coming on all fours.. you will bring your hand to the side of your end then rotate and open up towards the ceiling! make sure your head follows through with your upper body.

T-spine opener (left)

T-spine opener (right)

Cross your leg over your other leg and bend it upwards toward your chest. Grab your knee with one hand and your ankle in your other hand. Pull the bent leg across your body until your glutes are pulled tight. Hold for 30 seconds and release. Go until you're in a comfortable range a motion! it does not take much to feel this stretch. Take your time!

Piriformis stretch (left)

Piriformis stretch (right)

The world's greatest stretch incorporates thoracic mobility through the twist that's performed during the lunge, and it also loosens up the muscles of the lower legs through the hamstring stretch performed at the end.

Place foot on outside of hand! make sure your knee does not go past your toes!

Worlds greatest stretch

Stretches

W2/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!

W2/D6 Active Recovery & Stretches

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