Active recovery/mobility day
-light walk/bike-30 minutes-Heart rate should not exceed 65-70% of your Max Heart Rate
(find your Max HR by taking 220 minus your age. then Times .65 for 65% of your max)
For example, I am 30 years old, my 220 minus 30 is 190. My MHR is 190, so 65% is 124 beats per minute.
Foam Rolling-(foam rolling section)
-Single posterior delt roll-60 seconds each side
-IT band roll-60 seconds each side
-Single quad roll-60 seconds each side
-Lower back roll-60 seconds
-Single Hamstring Roll-60 Seconds
Stretching-(stretching/mobility section)
-Spiderman mobility matrix-3:00 minute
-Depth hold-60 seconds
-Hip adductor mobility-20 reps each side-Hold for 2 seconds at back end
-Elevated hip/ankle mobility-20 reps each side with 2 second holds
-Pigeon stretch-60 seconds each side
-Repeat 2 times