It’s important to build in time for recovery and stretching. This workout will guide you through recovery exercises and stretches. Visit our blog page as we release a new workout every week!

Workout Space: Meta Room

Equipment Needed: Band, mat, TRX, battle ropes

Workout:

1. Alternative Rope Waves – 2 x 1 min.

2. In and Out Rope Waves – 2 x 1 min.

3. Band Lateral Shuffle – 2 x 15 reps

4. 90-90 Back Leg Lift – 2 x 15 reps on each side

5. Prone Cobra/Lower Back – 2 x 15 reps

6. Bridge – 2-3 x 15 reps

7. Band Overhead Rotation – 2 x 15 reps

8. TRX Pigeon Stretch – 2 x 15 reps

9. TRX Wide Stance Hip Hinge with Shoulder Opening – 2 x 15 reps on each side

10. Lunging Stretch – 2 x 15 reps

11. Leg Foam Roller – 1-2 min.

12. Plank – hold 1 min.

13. Bird Dog – 2-3 min. on each side