May 31, 2026
Everyday Athlete
Core Recovery and Mobility Focus
Main WOD
Week 22 • Block 6 (Week 2/4) • Rest Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light walking or cycling to raise body temperature
- - Dynamic stretches focusing on the hips, shoulders, and lower back for 5 minutes
Recovery
- - Foam rolling for 10 minutes focusing on the lower back, glutes, and thighs
- - Static stretching for major muscle groups, holding each stretch for at least 30 seconds
Mobility
- - Cat-Cow stretch: 5-10 reps
- - Child's Pose: Hold for 1 minute
- - Seated Forward Fold: Hold for 1 minute
- - Hip flexor stretch: Hold each side for 30 seconds
Coaching Advice
Target time: N/A
How to pace: Maintain a relaxed pace throughout the mobility and recovery work, focusing on deep breathing.
How to be competitive: While it's a rest day, ensure that you use the foam rolling and stretching techniques to maximize recovery, allowing your muscles to regenerate effectively. Staying consistent with your mobility work is key to improvement.
What you should feel: You should feel a gentle stretch and release in your muscles during mobility work, with a sense of relaxation and recovery throughout the session.
Coach Note
This rest day allows the muscles to recover while maintaining engagement through mobility exercises. It's essential to stay active in recovery to support core durability and prevent stiffness, which means adhering to quality mobility work as prescribed.