1.1. Upper body

– Foam roller sore muscles for 60 seconds/muscle

– Foam roller prayer stretch

5 repetitions

Hold every rep for 3 long breathes

https://www.youtube.com/watch?v=umCOjch2kG0

– Lying pec stretch

Accumulate 180 seconds/side

https://www.youtube.com/watch?v=0GOFbDlZ7J4

1.2. Lower body

– Foam roller sore muscles for 60 seconds/muscle

– Banded ankle mobility

15 repetitions/side

https://www.youtube.com/watch?v=g2iCns6dTnI

– Banded knee external rotation

Accumulate 50 reps

https://www.youtube.com/watch?v=y2ans2J-cfo

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 ?