Name: Playbook - Trevor Siggs - W6/D6 Rest & Recovery Day
Uploaded: 2021-10-17T22:17:51.147Z
Duration: 30 min
Description: W6/D6 Rest & Recovery Day

I will add some mobility stretches that will help you to work out any tightness and/or soreness you may be dealing with. However, your sole job today is to spend some time resting, relaxing, and recovering. Go do something active you love to do, walk the dog, play some pick up basketball, do a yoga class, ride your bike, anything that gets you moving and helps your mind to meditate on positive things is all you need to focus on today.

This is a mobility stretch to help strengthen and stretch out your wrist muscles. Be sure to control your breathing and take deep breaths.

Overhand/Underhand Wrist Stretch

Both of these yoga style mobility stretches will help you to stretch out the lower, middle and upper back. Really focus on breathing and getting a deep stretch to repair and recover the muscles. 1 minute for each pose

Child’s Pose/Upward Facing Dog Mobility Stretch

This stretch will target both the hamstrings and the quads. Make sure you breathe on the stretch and avoid too much bouncing as you reach. If you are too tight to reach toes you can keep the opposite leg forward rather than stretched from behind.

Hamstring/Quad Mobility Stretching

This mobility stretch will target the glutes and hamstrings. Focus on keeping the leg that is overtop the other leg outward at all times. This stretch is more difficult for someone who is not very flexible (including myself), as an alternative you can pull in your leg without having the opposite leg being in front of it, instead just straighten it out and focus on pulling in one leg. As always, focus on breathing and getting a long deep stretch.

Glute/Hamstring Mobility Stretch

This full body mobility stretch is a great way to target the neck, shoulders, arms, back, core, hips and even quads. You want really ease your way into the stretch by first slowly laying backwards. Then pull your shoulders and neck back, last you want to lift your hips and try and hold the position for a set period of time. If you feel too much pressure on your back then avoid the extra arch when leaning backwards.

Full Body Mobility Stretch

This mobility stretch targets the Triceps, really try to pull that elbow down that’s behind your head. Avoid any bouncing and focus on keeping a constant stretch for at least 45 seconds. Breathe lightly as you hold the stretch.

Overhead Tricep Mobility Stretch

This is a great mobility stretch to help strengthen and recover the biceps/wrists, it also will target the front of your shoulders. Wrist mobility will help you with so many different types of lifts and training methods, they need to be addressed accordingly.

Bicep/Wrist Mobility Stretch

This may be a funky looking stretch but it works wonders for your lats, which are usually hard to stretch out. Put your elbow out at a comfortable position, use your opposite hand to stabilize and allow your weight to put the pressure on the stretch. Make sure you ease into the stretch until it feels at a comfortable spot, hold up to 1 minute for each side.

Lat Mobility Stretch

This is dynamic mobility stretch that will almost hit every part of the lower body. Reaching backward and grabbing the foot in the back can be challenging. If it is too difficult or too harsh of a stretch you can keep that foot on the ground and just push hips forward. Remember to breathe with consistency and push that stretch to a comfortable levell

Lower Body Mobility Stretch

These stretches work hand and hand to help stretch out the entire back, from the low back to the top of the traps. You do not need to rush from one pose to the other, it should be a slow and natural shift. Really simple to get that back as high and arched as possible and then slowly arch it in to get that belly button as low as possible. Your position of your hands and knees should never move. Look to shift every 8-10 seconds for 1 whole minute.

Cow Pose/Cat Pose Stretch

This stretch is to help you stretch out and alleviate any soreness in the triceps, shoulders and chest muscles. Look to hold for 30 seconds while maintaining slow breaths.

Shoulder/Tricep/Chest Mobility Stretch

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This was an awesome back workout! Back on the train and feels good!

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