1.1. Upper body (T-Spine)

A. Massage with LaCross ball

Front, side and back of the shoulder

B. The open book

5 repetitions/side

Hold every rep for 1 long breath

https://www.youtube.com/watch?v=Q1GkxYSeGf8

1.2. Lower body

A. Massage

Psoas smash

Adductor smash

B. World greatest stretch

10 repetition/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Single leg frog stretch

5 repetitions/side

Hold every for for 1 long breath

https://www.youtube.com/watch?v=YFsts41JrOE

2. Low intensity cardiovascular work

Go outside for a long walk (45mins+), breathing fresh air only from the nose.

3. Breathing work

3 mins Breathing on the floor

Steps

1. Place one hand beside your navel and the other other just above the navel.

2. Make sure every muscle of your body is relaxed.

3. Close your mouth using only nose breathing.

4. Inhale slowly. While the air goes into your belly, make sure you feel it inflate like a balloon and make sure you feel your rib cage expand with your hand to the side.

We ask you to do this little drill because it can increase your performances a lot, breathing is often left behind. Did you know that breathing is less effective if the exchange of air occurs only in the upper respiratory tract ?