Recovery Day Ideas

(choose 1)

Recovery 1 : 

 go for a 30-40 minute walk 

yoga / stretching sequence hold each 30 seconds repeat 2-3 times 

  1. Start in Down dog 

  2. Move into upward facing dog 

  3. Runner’s lunge each side

  4. Turn over knees to chest both legs 

  5. Forward bend 

  6. V stretch each side

  7. V stretch to center 

  8. Pigeon pose 

  9. End on the ground on your back with legs up on the wall for 1 minute

Recovery 2 :

go for a 30-40 minute walk 

 foam roll — roll each spot 10-15 times or till you feel a release. 

  1. Start on floor rolling out your calves

  2. Move to your hamstrings 

  3. Turn over and work your quads

  4. Turn back and roll out your back all the way up to your shoulders 

  5. Turn to side and roll out lats 

  6. Turn to the side and work your IT band 

  7. Finish with rolling out your glutes

I have an IGTV on my instagram with some of these foam rolling techniques.

Taylor Merrittrecovery dayComment