1.1. Upper body

A. Foam roller sore muscles for 60 seconds/muscle

B. The open book

5 repetitions/side

Hold every rep for 1 long breath

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

C. Lat stretch on floor

5 rotations/side

Hold every rotation for a couple long breaths

https://www.youtube.com/watch?v=QVvdOWh74_4

1.2. Lower body

A. Foam roller sore muscles for 60 seconds/muscle

B. Single leg frog stretch

5 repetitions/side

Hold every for for 1 long breath

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

C. Wall quad stretch

180 seconds/side

Nose breathing. 4 seconds inhaling, 4 seconds hold and 8 seconds exhaling

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

2. Low intensity cardiovascular work

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

3. Breathing work

3 mins Breathing on the floor

Using the 4-7-8 breathing technique.

-Inhale for 4 seconds

-Hold for 7 seconds

-Exhale for 8 seconds

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 ?