Recovery workout

Warm-Up

Watch the Standard Warm-Up Video Here

Then:

Glutes of steel routine

Then:

5 Total Rounds of:

1x:

5 Bird Dogs each side

10 Cat/Cows

15 Stepping mountain climbers total (step around hand and step back)

1x:

5 Strict Chin-Ups

10 Air Squats

15 V-Ups

Then:

ALL THE MOBILITY!

Stimulus Goal:

Why Do This Workout?

This workout will be a good mix of lower intensity mobility followed by a little higher intensity gymnastics. The perfect blend of activity to get your body moving actively on a Thursday!

Duration and Feel: This should be a casual pace throughout, not maximal intensity. Between 18-22 minutes is a good casual pace for this one.

Specific warm-up focus: Movement overview, chin-up scaling option prep.

Scaling Options: Scale to a band for chin-ups or ring rows. Scale v-ups to single leg v-ups or tuck ups.

At Home Options: As is, do 5 dumbbell bent over rows with a supinated grip (palm facing away from you) each arm in place of chin-ups.