Apr 5, 2026
RX Performance Athlete
Rest Day Mobility and Recovery
Main WOD
Week 14 • Block 4 (Week 2/4) • Rest Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light rowing or cycling to increase heart rate
- - Dynamic stretches focusing on hip and shoulder mobility
Recovery
- - Foam rolling for major muscle groups (quads, hamstrings, back) for 10-15 minutes
- - Hydration: Aim to drink 1 liter of water to aid recovery
Mobility
- - 15 minutes of targeted mobility work for ankle, hip, and shoulder range of motion
- - Incorporate stretches like pigeon pose, banded shoulder stretches, and foam roller thoracic mobility
Coaching Advice
Target time: Complete all mobility work within 30:00
How to pace: Focus on slow, controlled movements during mobility work to improve flexibility.
How to be competitive: Though it's a rest day, prioritize quality in your mobility drills. Aim for full range of motion and engage thoroughly in each stretch.
What you should feel: You should feel tension release and improved range of motion, leaving you refreshed and rejuvenated by the end.
Coach Note
Today's focus on mobility aligns with the objective of increasing your overall flexibility and readiness for Olympic lifting. Emphasizing recovery will aid in muscle repair and prepare you for the upcoming intensive sessions in this block.