1.2. Lower body

A. PNF hamstring stretch

5 repetitions/side

– 5 seconds contraction pushing against the band with your foot

– 5 seconds stretch pulling your foot toward you

https://www.youtube.com/watch?v=1RohXn9h21c

B. Wall quad stretch

3-5 minutes/side

https://www.youtube.com/watch?v=N59U5baGxbw

2. Low intensity cardiovascular work

EMOM 20

1: 200m Row/Ski or 400m Bike or 200m Run

2: 5/5 Bird dog in push up position

3: 20 sec/side Star plank

Star plank: https://www.youtube.com/watch?v=zhKplxxE-5o

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 ?