🏋️‍♂️ Workouts 🏋️‍♀️

- Sundays are for slowing down. We provide optional training, but the focus is on moving at a slow, rejuvenating pace while naturally building endurance.

- Choose one option and complete it at an easy, steady pace. You can also use these options as inspiration for any variation of movement that feels good today.

- Keep intensity low and only work for as long as you feel mentally engaged and are enjoying it. The goal is to set up a strong training week, not create unnecessary fatigue. You should finish feeling rejuvenated, not depleted.

- Easy, continuous work is still a demand on the body, so be sure to hydrate well before, during, and after your session.

- If you’re feeling worn down or don't want to train, opt for the mobility or breathwork sessions instead.

- Intended Intensity: RPE 2-4

- Fitness Attribute Improved: Aerobic Endurance

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.

- Breathwork downregulates the nervous system and promotes recovery. Slowing your breathing and shifting focus away from training helps your body transition from the sympathetic (fight-or-flight) state into the parasympathetic (rest-and-digest) state. This is where actual recovery happens: tissue repair, hormone regulation, and mental resetting. If you struggle to fall asleep or feel wired after training, these exercises help you shift gears.

- Box Breathing: In a comfortable position, complete a 5-second inhale, 5-second hold, 5-second exhale, 5-second hold. Repeat for 5-10 minutes.

- Spotlight Scanning: Lie on your back. Focus attention on the bottom of your feet, taking 2 deep breaths. Shift focus to the tops of your feet, taking 2 deep breaths. Repeat this pattern, shifting focus up the body every 2 breaths until you reach the top of your head.

- Calm Nasal Breathing: In a comfortable position, inhale deeply through your nose, expanding the belly with air. Slowly exhale through your nose, emptying your lungs completely. Pause for a few seconds before inhaling again. Repeat for as long as you desire, drifting in and out of consciousness as naturally occurs.

- Dozing off during these exercises is common and expected. The shift in brain waves is calming to the nervous system and rejuvenating for the mind. If you often fall asleep, set a gentle alarm for 30 minutes to avoid drifting into a full sleep cycle.

- Breathwork is the foundation to recovery, but there are other great recovery protocols worth adding if you have access and time:

- Sauna (dry sauna at 180°F): A single 20-30 minute session has recovery benefits. Research shows that a single 30-minute session can increase growth hormone 5-fold, supporting tissue repair and adaptation. Use 3-4 times per week for cardiovascular and general recovery benefits, or once per week if maximizing growth hormone is the priority. Sauna works best when done semi-fasted (2-3 hours after eating).

- Cold Exposure (water between 40-50°F): Either 3-5 rounds of 1:00 in / 1:00 out, or a single 3-5 minute exposure. Research shows no added recovery benefit beyond 5 minutes.

- Contrast Therapy: 3-5 rounds of 1:00 cold / 1:00 hot. Alternating between temperature extremes helps flush metabolic waste and reduce inflammation.

- These tools help your nervous system downshift so you can actually realize your training gains. Recovery isn't optional. It's where adaptation happens.