Apr 12, 2026
Everyday Athlete
Active Recovery and Mobility Focus
Main WOD
Week 15 • Block 4 (Week 3/4) • Rest Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light cycling or brisk walking to elevate heart rate
- - Dynamic stretches for 5 minutes including arm circles, leg swings, and torso twists
Recovery
- - 10 minutes of foam rolling focusing on shoulders, back, and hips
- - Gentle static stretching for 10 minutes, holding each stretch for at least 20 seconds
Mobility
- - Overhead shoulder stretches for 2 sets of 15 seconds each arm
- - Cobra stretch for 2 sets of 30 seconds
- - Cat-Cow stretches for spinal mobility, 1 minute duration
Coaching Advice
Target time: Complete all mobility routines thoughtfully and thoroughly in under 15 minutes.
How to pace: Focus on steady, relaxed breathing throughout recovery activities.
How to be competitive: Maintain a higher level of stretch intensity compared to standard practices to enhance your range of motion.
What you should feel: You should feel relaxed and refreshed, with decreased muscle tension and increased flexibility throughout your body.
Coach Note
Today's active recovery helps maintain movement patterns and promotes muscle recovery, aligning with the block's focus on Overhead Confidence. Engaging in mobility work today supports muscle elasticity and prepares the body for future strength-oriented workouts while keeping with the everyday athlete's emphasis on health and sustainability.