Recovery workout

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

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.

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live