Cardio / Active Recovery

Goal: Flush fatigue, reset posture, and improve mobility

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Intensity Low - Moderate
Duration 45 - 60 Min
zone 2 cardio

Zone 2 Cardio

  • 30 - 45 Minutes
  • Steady pace (conversation easy)
Plank

Core Stability (Plank)

  • 3 sets x 45-60 sec
  • Focus on bracing, not duration
Dead Hangs

Dead Hangs

  • 3 sets x 30-45 sec
  • Spine decompression
Bicycle Crunches

Core Mobility (Bicycle)

  • 3 sets x 20 reps (total)
  • Slow, controlled rotation
Face Pulls

Shoulder Health (Band)

  • 3 sets x 20 reps (Light)
  • Rear delts & Rotator cuff
thoracic spine flow

Thoracic Spine Flow

  • 2 mins continuous
  • Cat-Cow or Open Book
smr(foamroll)

SMR / Foam Roll

  • 5 - 10 Minutes total
  • Focus on quads & upper back
Deep Stretching

Deep Stretching

  • 10 - 15 Minutes
  • Hip flexors & Hamstrings