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
