May 24, 2026
Everyday Athlete
Core Recovery Focus
Main WOD
- - Foam Rolling: Upper Back (2 minutes)
- - Foam Rolling: Lower Back (2 minutes)
- - Pelvic Tilts (3 sets of 10 reps)
- - Side-Lying Leg Lifts (2 sets of 15 reps each side)
- - Bird-Dogs (3 sets of 8 reps each side)
Week 21 • Block 6 (Week 1/4) • Rest Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of gentle dynamic stretches focusing on the torso
- - 15 Cat-Cows
- - 15 Seated Torso Twists (each side)
- - 5 minutes of light jogging or brisk walking to increase blood flow
Recovery
- - 10 minutes of guided deep breathing exercises
- - Hydrate adequately post-recovery activities
- - Gentle walk for 5-10 minutes
Mobility
- - 90 seconds of Child's Pose
- - 90 seconds of Cobra Stretch
- - 90 seconds of Seated Forward Bend
- - 90 seconds of Supine Twist (45 seconds each side)
Coaching Advice
Target time: Complete all movements within 21 minutes.
How to pace: Maintain a steady, controlled pace; focus on quality over quantity.
How to be competitive: To push for a competitive edge, minimize rest time between movements and maintain form while increasing range of motion.
What you should feel: You should feel a sense of relief and elongation in the muscles; aim for a mild challenge without strain.
Coach Note
This active recovery day focuses on enhancing core durability through mobility and stability movements, supporting muscle recovery while maintaining engagement and improvement in core functionality. The intention is to reinforce the previous week's effort while enabling recovery and preparation for the next training cycle.