Friday, June 6, 2014

Off Season: Day 58 (Active Recovery)


A.)  Rowing

For time:

50m Sled drag (135/70), out and back
100m Row       
50m Sled drag (135/70), out and back
200m Row
50m Sled drag (135/70), out and back
300m Row
50m Sled drag (135/70), out and back
400m Row
50m Sled drag (135/70), out and back
500m Row
50m Sled drag (135/70), out and back
600m Row
50m Sled drag (135/70), out and back
700m Row
50m Sled drag (135/70), out and back
800m Row
50m Sled drag (135/70), out and back
900m Row
50m Sled drag (135/70), out and back
1000m Row

No sled? Do a lighter DB or KB Farmers Carry. This isn't meant to be grueling, just get outside and work up a good sweat.

B.) AirDyne for 10 minutes at recovery pace.

C.) Mobility:


1. Posterior hip mobilization 
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, or whenever you are in hip flexion. 

2. Shoulder extension, external rotation 
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints.

3. Anterior hip mobilization 
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers. 

4. Ankle dorsiflexion 
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy. 

5. 10-minute deep-squat test 
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips. 

6. Couch stretch 
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

No comments:

Post a Comment