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Rochester, NY 14606
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Active Recovery / Mobility Challenge

July 16, 2018

Active recovery

Complete 2 Rounds Of The Following:

Backpedal x 15 seconds

Run x 15 seconds

Walk x 20 seconds

Lateral shuffle x 10 seconds (to the left)

Run x 15 seconds

Lateral shuffle x 10 seconds (to the right)

Walk x 20 seconds

Sampson lunge x 20 seconds

Image result for samson lunge

Run x 15 seconds

High Skip x 20 seconds

Image result for high skip

Walk x 20 seconds

Inchworm walkout x 15 seconds

Image result for inchworm exercise

Walking frankenstein’s x 15 seconds

Image result for frankenstein exercise

Walking single leg deadlifts (no weight) x 15 seconds

Image result for walking toe touches

Walk x 20 seconds

Carioca AKA karaoke x 10 seconds (to the left)

Run x 15 seconds

Carioca AKA karaoke x 10 seconds (to the right)

Run x 15 seconds

Walk x 20 seconds

Mobility

Pidgeon stretch:

Image result for pigeon stretch

  1. Start on all fours.
  2. Bring your right ankle to the back of your left wrist. Your right foot should be directly in front of your left knee and behind your left hand.
  3. The outside of your right shin should be touching the floor.
  4. Stretch your left leg out behind you so that your left quad is resting on the floor.
  5. Lower your chest toward the floor until you feel a moderate stretch in your hips.
  6. Move your ankle forward so that your shin is closer to horizontal to intensify the stretch and back away from horizontal to lessen the intensity.

 

Prescription: Hold for 2 minutes per side.

World’s greatest stretch:

Image result for worlds greatest stretch

  1. Start in the push-up position with your back flat and hands and toes squarely on the ground. Bring one knee forward so that your foot is flat on the ground just behind the plane of your hands.
  2. Shift your hips around until you locate a tight spot. Once there, relax your hips and hold this position for at least 20 sec.

 

Prescription: Hold for 2 minutes on each side.

Door frame stretch:

Image result for door frame stretch

  1. Place your hands and forearms against a door frame with your elbows above your hands.
  2. Relax your chest and shoulders and lean forward until you feel a moderate stretch in your chest and/or shoulders.
  3. Increase the difficulty by using a split stance with one leg through the doorway.

 

Prescription: Hold for 2 minutes.

Image result for towel stretch shoulders

Towel stretch:

  1. Grab a towel and throw it over your shoulder with one hand.
  2. Reach behind your back and grab the towel with your other hand.
  3. Use your fingers to inch your hands closer to one another until you can feel a moderate stretch.

 

Prescription: Hold for 1:30 on each side. Break it up into multiple sets if you need to.

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