Name: Playbook - Trevor Siggs - W5/D3 Cardio & Active Recovery
Uploaded: 2021-10-17T22:17:51.091Z
Duration: 35 min
Description: W5/D3 Cardio & Active Recovery

The muscle builder programs are built to break down your body in order that it repairs your body and thus making your muscles bigger and stronger, over and over and over again. Your body will be sore (at least it should be!) and will need off or rest days from training. Now even though cardio is here, I will make it optional, the most important thing is that your body recovers and if you feel that it can handle a cardio session, than by all means I say go for it. You know your body best. I highly suggest that you do some foam rolling and/or mobility stretching following your cardio or if you did not do cardio, you can still do some stretching.and foam rolling. If you look at the active recovery tab on my app, you’ll see a full breakdown of every roll that I love to use on my body.

Here you will be targeting the calves and work your way down to your ankles or Achilles. Elevate the other calf/leg that is no rolling so you can really get a deep pressure and isolate the rolling calf. As you roll you can aim to hit the inner and outer sides of the calves as well. Make sure you roll both calves and ankles.

Calves/Ankles Foam Rolling

Here you will be using the foam roller to stretch your chest and massage the muscles surrounding your back/spine. You do not need to actually roll much on this one but you want to find a spot you can bend your back on the roller. The further you move the roller down your back, the more pressure and deeper the massage will feel. Work your flexibility slowly before trying to do too much. Feel your chest cavity open and stretch as well.

Chest/Back Foam Roll

Here you will be foam rolling your glute muscles, be sure to hit one at a time and hit both glutes. It is better to isolate each side because it forces more pressure and allows the foam roller to get a deeper massage. You want to sit directly on the roller and gently rock forward and back.

Glutes Foam Rolling

Here you will be targeting the hamstrings. This one usually has the least amount of tension so be sure to elevate the opposite leg to add more pressure and get that deep massage into the hamstrings. This can be done up to 45 seconds on each hamstring.

Hamstrings Foam Roll

Here you will be aiming to foam roll the hips, be sure to use your hands to alleviate some of the pressure if it is overbearing. If possible keep the foot of the same hip you are rolling, off the ground so it can isolate the hip more. It may be slightly uncomfortable but if it is painful, take less pressure off the weight of your hips. Make sure you do each side.

Hips Foam Rolling

Here you will be targeting the lats on the upper sides of your body. This is very sensitive area and tends to be a little more painful than others. I would suggest finding what amount of pressure feels right before starting the roll. You can always add more pressure as you get more comfortable. Slowly rock back and forth on the lats and be sure to hit both sides.

Lat Foam Rolling

Here you will solely focus on rolling the whole quad muscle. If possible, keep the opposite leg (that’s not rolling) elevated to really isolate the quad rolling. Find a comfort level and really roll out the whole quad from the top to the bottom just before the knee cap. Each quad can get upwards of 45 seconds of slow, controlled rolling.

Quads Foam Rolling

Your goal is to do HIIT style cardio AFTER training. It may not be an easy way to do cardio but it is the best way and will also take the least amount of time (but most exertion of course). You will do intervals in minutes of 4. This means 3 minutes you will do a moderate pace (think of a good paced jog) and you will follow up with a 1 minute sprint phase (roughly 85-90% intensity). I want you to get a minimum of 3 intervals in (thats 12 mins) and work your way upwards to 5 intervals (approx. 20 mins). You can use any piece of cardio equipment you prefer; treadmill, elliptical, stair climber, jacobs ladder, stationary bike, rowing machine, or even running. What you can utilize on the equipment is a speed interval button that you can set up right before you start your cardio. This way at a touch of a button you can hit the speed interval button and it will take you from your mild pace to your full sprint pace so you do not have to do it yourself. Most cardio equipment machines have this

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