“The Line”
A-Line
Wednesday, November 9th, 2022
Active recovery
Find an easy vinyasa yoga routine on youtube to follow along with that's ~ 20-30 minutes
Here's a hip opener series that I like to do
Half kneeling hip flexor stretch - 2 minutes each
Half kneeling hamstring stretch - 2 minutes each
Half kneeling adductor stretch - 2 minutes each
Pigeon stretch - 2 minutes each
Growth
Wednesday, November 9th, 2022
Rest Day - Active - or full rest day!
If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#
GPP is great for this day as well
Ride a bike
Practice Swim drills
Play a Sport
Master Self Care "
Commit
Wednesday, November 9th, 2022
Rest Day - Active - or full rest day!
If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#
GPP is great for this day as well
Ride a bike
Practice Swim drills
Play a Sport
Master Self Care "
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