May 10, 2026
Everyday Athlete
Full Rest Day Mobility and Recovery
Main WOD
- - Foam roll major muscle groups for 10-15 minutes
- - Hold each mobility stretch (hip flexors, hamstrings, quads) for 30 seconds
- - Practice deep breathing exercises for 5 minutes
Week 19 • Block 5 (Week 3/4) • Rest Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of gentle dynamic stretching focusing on major muscle groups
- - 3 rounds of 10 cat-cow stretches
- - 3 rounds of 10 arm circles (5 forwards and 5 backwards)
Recovery
- - Hydrate adequately throughout the day
- - Incorporate light walking or movement throughout the day
- - Apply ice or heat to any sore areas as needed
Mobility
- - Pigeon pose: 3 sets of 30 seconds on each side
- - Butterfly stretch: 3 sets of 30 seconds
- - Wall hamstring stretch: 3 sets of 30 seconds on each side
Coaching Advice
Target time: Spend at least 30 minutes on mobility and recovery practices.
How to pace: Focus on relaxed pace during stretches, breathing deeply throughout.
How to be competitive: Strive for optimal mobility over speed - aim for full range of motion in each stretch.
What you should feel: Should feel slight tension but not pain in stretches; expect to feel more relaxed and loose afterwards.
Coach Note
This rest day emphasizes recovery and mobility, which is essential for athletes to maintain performance and prevent injury during a build cycle. It supports the current block objective of classic conditioning by enhancing flexibility and range of motion, aiding in the recovery needed for upcoming workouts.