10.30 Thursday | Gym

Active Recovery LISS

incline walking

40 minutes

Feel free to do any form of Steady State Cardio you’d like here. Light jog, Biking, walking, or a mix of them all.

The How: Focus on keeping a steady and continuous effort at a fixed intensity. Key word FIXED! Find that speed you can maintain. Enjoy a show, a podcast or maybe a chat with a girlfriend.

The Why:
1) LISS is shown to directly use a greater percentage of calories from fat rather than glycogen.

2) Provides active recovery to help recovery from resistance training

3) Less taxing on the CNS and muscular system

4) Easier on joints, ligaments and tendons

Set 1 — 4X

Note- Perform one exercise with 30 seconds of rest. Repeat 4 rounds. Slow and controlled reps, do not rush these!

EQUIPMENT
AB WHEEL

EXERCISES
5 reps AB ROLL OUT
30 seconds Rest

AB ROLL OUT

5 reps

Modify by lying on your back and performing leg raises

Circuit 2 — 3X

Note- Perform ab movements one after another, rest as needed between but keep it brief. Rest 60 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
MAT
WEIGHTED BALL

EXERCISES
12 reps WEIGHTED SINGLE LEG JACKKNIFE each side
12 reps TUCK IN
30 seconds FOREARM SIDE PLANK each side
60 seconds Rest

weighted single leg jackknife

12 reps each side

Keep back flat on the floor as you alternating dropping legs

TUCK IN

12 reps

Exhale as you drive knees to chest

FOREARM SIDE PLANK

30 seconds each side

Use that extended arm to stabilize you. Modify by bending your legs

Cooldown

CAT COW

30 seconds

KNEELING HAMSTRING

60 seconds Alt legs

PIGEON

60 seconds Alt leg

SUPINE SPINAL TWIST

60 seconds each leg