Apr 19, 2026
Everyday Athlete
Active Recovery and Mobility Session
Main WOD
Week 16 • Block 4 (Week 4/4) • Rest Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light cardio (jogging, cycling)
- - Joint mobility exercises focusing on shoulders, hips, and ankles
Recovery
- - Foam rolling for 10 minutes focusing on upper back and shoulders
- - Gentle static stretching, holding each position for at least 30 seconds
Mobility
- - Shoulder dislocates with a resistance band (2 sets of 10 reps)
- - Cat-Cow stretches for 2 minutes
- - Thoracic spine rotations (2 sets of 8 reps per side)
Coaching Advice
Target time: Spend at least 20 minutes on all recovery and mobility work.
How to pace: This session is designed for low intensity. Focus on controlled movements and deep breathing.
How to be competitive: While this is a recovery day, maintain awareness of body positioning and engagement to improve mobility.
What you should feel: You should feel relaxed throughout the session. A gentle stretch should create a sense of relief rather than discomfort.
Coach Note
Use this active recovery to facilitate muscle recovery and improve your overhead confidence without any pressure. Addressing mobility today supports your strength training efforts later in the block.