Jun 7, 2026
Everyday Athlete
Core Recovery and Mobility Session
EMOMTime Cap: 20:00
Main WOD
Week 23 • Block 6 (Week 3/4) • Rest Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light jogging or brisk walking
- - Dynamic stretches: arm circles, leg swings, toe touches for 5 minutes
Recovery
- - 2 minutes of deep breathing in a seated position
- - Gentle spinal twists for 5 minutes
- - Foam rolling focused on lower back and hips for 5 minutes
Mobility
- - Cat-Cow stretch for 2 minutes
- - Child's Pose hold for 2 minutes
- - Hip flexor stretches (30 seconds each side)
- - Seated forward fold for 2 minutes
Coaching Advice
Target time: Complete all mobility and recovery activities within 20:00
How to pace: Focus on slow, controlled movements to enhance recovery.
How to be competitive: Engage in a gentle progression of stretches to improve flexibility over time.
What you should feel: You should feel a gentle release of tension in your muscles and a deep sense of relaxation.
Coach Note
This session is designed to promote core durability through active recovery. Focusing on mobility helps reduce tightness from recent training and prepares the body for upcoming sessions.