1. Mobility work

1.1. Upper body

A. Massage with LaCross ball

– Shoulder

– Mid traps

2-3 minutes/side

B. Quadruped shoulder stretch

Accumulate 3 minutes/side

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

1.2. Lower body

A. A. Massage with Foam roller

Adductor

2-3 minutes/side

B. Standing straddle stretch

Accumulate 3 minutes

Nose breathing, long breaths

2. Low intensity cardiovascular work

Long and slow swimming session

OR

45-60 minutes Bike (any type)

Every 5 minutes, get down and perform:

20 Bodyweight Step-ups

60 seconds side plank each side https://www.youtube.com/watch?v=2HUmZW9pyX0

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 ?