ACTIVE RECOVERY

A) Foam Roll: 2 to 4-minutes on each area
– Thoracic
– Lats
– Quads

B Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

5 rounds for quality
1 min air bike @easy pace
8 V-Ups
6 squat jumps
4 Clapping Push Ups / Normal Push Ups as fast as possible
1+1 kb tgu

3 rounds, nose breathing only
30/24 calories rowing
10+10m monkey crawl (left/right side)
6+6 single arm db oh lunge walking stpes @light weight

VOIT MYÖS OTTA TÄSSÄ HALUTESSASI TILALLA

MainPart
30-90 minuuttia ulkona lenkkeilyä/puuhailua (juosten,pelaten,pyöräilyä, golf,frisbee golf)

E) Parasympathetic Breath Work
3-5 min loppurauhoittelua. Vähän hengittele syvää ja rauhoita tilanne/ittesi.