ADVANCED ACTIVE RECOVERY DAYS
Challenging mobility, cardio, and core sequences designed to build athletic control, power, and endurance—without compromising recovery. Perfect for clients who want to stay sharp on non-training days.
Duration: 8–10 minutes
Overview: This high-energy cardio circuit uses explosive, full-body movements to elevate the heart rate, improve conditioning, and build athletic power. Perfect for experienced clients looking to get after it on non-training days.
Instructions:
- Complete 2–3 total rounds depending on fitness level
- Perform each movement for 30 seconds
- Rest 20 seconds between movements
Movements:
- Jumping Jacks: Light bounce, full range of motion with arms and legs
- Split Lunge Pulses: Pulse up and down in a split stance, staying low and loaded
- Squat to Jack: Bodyweight squat, then hop feet together and arms overhead like a jack
- High Knees: Drive knees up quickly, pumping arms in sync
- Burpee Step-Backs: Drop to plank, step back one foot at a time, stand tall and repeat (jump optional)
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Duration: 8–10 minutes
Overview: This advanced mobility flow challenges flexibility, coordination, and control—perfect for athletic clients looking to expand their movement capacity and improve performance.
Instructions:
- Complete 2 total rounds
- Hold or flow through each movement for 30 seconds
- Focus on smooth transitions and breath control
Movements:
- World’s Greatest Stretch: Deep lunge, rotate toward front leg, reach overhead
- Kneeling Thoracic Reach: Half-kneeling, rotate and reach overhead with one arm
- Low Lunge Rockers: Rock forward and back while keeping spine long
- Arm Sweeps: Sweep both arms side-to-side while maintaining squat or lunge base
- Side-Lying Openers: Lie on side, open chest by rotating arm and torso backward over extended arm
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Duration: 8–10 minutes
Overview: This fast-paced core workout combines dynamic movement and static control to challenge your abs, hip flexors, and posture under fatigue. Great as a standalone challenge or post-workout finisher.
Instructions:
- Complete 2 total rounds
- Perform each movement for 30 seconds
- Move with control—no flailing or momentum
Movements:
- V-Ups: Simultaneously lift arms and legs to meet at the top, then lower slow
- Plank to Elbow Reach: From forearm plank, reach forward one arm at a time without rocking hips
- Hollow Hold + Flutter: Maintain hollow body shape while fluttering legs
- Leg Raises: Keep core braced as you raise and lower both legs without arching back
- Sit-Up to Stand: Controlled sit-up, rock forward, stand tall without using hands if possible
Optional Cooldown:
Box Breathing – 1 min cycle: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
