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Warmup

Warm-up

• 5-minute Cardio + Dynamic Stretching

• 2 minutes jumping jacks

• 2 minutes run in place

• 1 minute high knees

• Mobility and Dynamic Stretches

• Arm circles: 1 minute forward, 1 minute backward

• Hip circles: 1 minute each direction

• Leg swings: 1 minute each leg, forward and sideways

• Inch worms: 5 reps

• World's greatest stretch: 5 reps per side

• Scorpion stretch: 10 reps per side

• Shoulder pass-throughs with PVC pipe or band: 10 reps

Strength

Strength: Rest Day

Today is a rest day from the regular strength training schedule. Focus on recovery and mobility to ensure optimal performance for the upcoming week.

Workout

Sunday's Active Recovery Workout

• 30-Minute Easy Cardio Activity

• Choose any low-intensity cardio activity such as walking, cycling, or swimming. Keep a conversational pace.

• Core Circuit - 3 Rounds

1. Plank hold: 1 minute
2. Side plank rotation: 10 reps per side
3. Russian twists: 20 reps
4. Hollow body hold: 30 seconds
5. Superman hold: 30 seconds

• Mobility Focus
• Spend additional time on any tight or sore areas. Consider utilizing self-myofascial release techniques such as foam rolling or using a lacrosse ball.

Summary

Today is designed for active recovery. Enjoy a light cardio session, engage in core strengthening exercises, and focus on mobility to prep your body for the upcoming week's strenuous activities.