Thursday 06/04/2023

“Active recovery is a key to success in any athletic endeavor. It helps prevent injury and allows athletes to perform at their highest level.”

FitneSS

Thursday

06/04/2023

Active Recovery Training Protocol:

Part 1: Quad Recovery

8 minutes easy Biking

1 minute of foam rolling the quadriceps muscles

1 minute of Couch Stretch

Part 2: Posterior Chain Recovery

8 minutes easy Rowing

1 minute of foam rolling the hamstrings and glutes

1 minute of stretching the hamstrings and glutes

Part 3: Upper Body Recovery

8 minutes easy Skiing

1 minute of foam rolling the upper back and shoulders

1 minute of stretching the chest and shoulders


A.

Aerobic - Cold Plunge Protocol

For Recovery

3 Rounds of:

8min - Assault Bike

3min - Cold Plunge

8min - Row

3min - Cold Plunge

8min - Ski-erg

3min - Cold Plunge


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