Jun 28, 2026
Everyday Athlete
Full Recovery Day Stretch and Mobility
Main WOD
Week 26 • Block 7 (Week 2/4) • Rest Day
This Week's Focus
Running Capacity
Warm-Up
- - 5 minutes of dynamic stretching focusing on arms and legs
- - Foam roll major muscle groups for 5 minutes
Recovery
- - Sit in a comfortable position and practice deep breathing for 5 minutes
- - Gentle standing quad stretch for 1 minute per leg
- - Seated forward bend for 2 minutes
Mobility
- - Hip circles for 1-2 minutes in each direction
- - Ankle rolls for 1-2 minutes
- - Cat-Cow stretches for 5 minutes
Coaching Advice
Target time: Complete all stretches and mobility work within 20 minutes.
How to pace: Focus on controlled breathing and mindful stretching movements.
How to be competitive: While it's a rest day, challenge yourself to hold stretches slightly longer than usual to gain flexibility.
What you should feel: You should feel relaxed and unwound during this session, aiming for a gentle release in muscle tension.
Coach Note
This recovery day allows your body to recuperate from previous training while enhancing flexibility and mobility. This aligns with the block focus on running capacity by promoting muscle repair and reducing injury risk.