Apr 5, 2026
Everyday Athlete
Full Rest and Recovery
Main WOD
Week 14 • Block 4 (Week 2/4) • Rest Day
This Week's Focus
Overhead Confidence
Warm-Up
- - Gentle 5-minute walk to loosen up
- - Dynamic stretches: arm circles, hip circles, and torso twists for 5 minutes
- - Foam rolling for major muscle groups (quads, hamstrings, back)
Recovery
- - Take a rest day with minimal activity; gentle walking is okay
- - Hydrate well throughout the day
- - Consider light stretching or yoga at home if feeling stiff
Mobility
- - 5 minutes of spinal twists
- - Seated forward bends to stretch hamstrings for 5 minutes
- - Shoulder stretches against a wall or doorway for 5 minutes
Coaching Advice
Target time: Spend at least 30 minutes on mobility and recovery work, ensuring a full focus on body awareness.
How to pace: Maintain a slow and steady pace for mobility exercises, focusing on gentle stretches rather than intensity.
How to be competitive: While today is not a workout day, focus on the quality of movements and take your time to ensure each stretch feels effective and healing.
What you should feel: You should feel relaxed and rejuvenated after your mobility and recovery work, with a decrease in tension throughout your body.
Coach Note
This rest day is vital for supporting overhead confidence by allowing your muscles and joints to recover fully. Use this time to focus on mobility work that can improve flexibility and range of motion overhead, preventing injury as you progress through this block.