Sun Mar 13 "Active Recovery"

Workout of the day

1) 5 Minute Row warm-up/practice

2) Alternating EMOM x 24:

Minute 1: Rear-foot Elevated Suitcase Lunges (2 x 45lb Plate Elevation)

Minute 2: Side Plank

Minute 3: Handstand Hold

Minute 4: Banded Face Pulls

Stimulus

1) Use this to loosen up and activate hips, core, shoulders.

2) For Minutes 1 & 2, do 30s on one side then switch. Focus for movement 1 is glute engagement, go slow and with a balanced front foot, position body to ensure activation. Handstand holds can be from a box or wall-facing. Face pulls are to be done with shoulder retraction and depression, adjust with lighter bands and being closer to the rig.