recovery workout

WORKOUT:In the circuits below, monitor your heart rate to ensure it doesn’t go over 150beats per minute*. If it does, take a rest in the finisher pose (a squat hold for 1 minute; a Brettzel, described below, for 2 minutes). For weighted moves, use a kettlebell that is 40 to 50 percent of what you’d use for your one rep max. *If you do not have a heart rate monitor, you can use the "talk test." "If you can't hold a conversation, you are too winded and your heart rate is too high," says Jacobs. "The workout should never feel like more than a six out of 10 intensity-wise."CIRCUIT 1Complete 2 rounds with 2 minutes of rest between rounds. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/01.gif> 1. Alternating Scorpion Reaches (6 per side)Start in a push-up position. Bring the hips up and back into a V while the right foot travels in a circular motion out and your head pushes back between straight elbows. The right leg stays bent at 90 degrees while your left leg stays as long as possible. Think of opening the hips flat toward a wall behind you while pressing the right hand into the floor. Hold this position for about 5 seconds before returning to the start position and repeating on the opposite side. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/02.gif> 2. Half Kneel Stretch with Rotation and Reach (8 per side) Start with right knee on the ground directly under the hips with the left foot on the floor directly underneath the left knee. Place both hands behind your head with the elbows pressed back. Maintain this hip position while you rotate your right elbow toward the left, rotating the thoracic spine. Then, reach both arms toward the ceiling and slightly behind you. Return your hands behind the head, square your shoulders to the front, and repeat. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/03.gif> 3. Alternating Turkish Get Up (2 per side) Lying on right side, grip kettlebell with both hands and pull into chest. Roll onto back and press the left arm straight up, holding the kettlebell. Your right arm and leg will be flat to the ground at a 45-degree angle. Left knee will be bent, left foot on the floor. Keeping gaze on kettlebell, press left foot into floor and roll onto right forearm. Next, continue to roll up as you extend the right arm so that your body weight is planted into right hand. Sweep right leg back so that toes are tucked underneath foot and right knee rests on ground next to right hand on ground. Take right hand off floor and bring hips and shoulders to vertical. Square off hips, knees, and shoulders. Change gaze to look forward. Press into left heel and stand up to a fully locked out position. Reverse steps to get back down to floor. Alternate sides by dragging kettlebell on floor over head and lying on left side, hugging kettlebell to chest. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/04.gif> 4. Kettlebell Single Leg Deadlift (8 per side)Stand with feet together and hold kettlebell with right hand in front of thigh, arm extended and palm facing left. Bend left knee slightly as you bend forward from hips, extending right leg to hip height behind you as you lower the kettlebell toward floor. Rise up to starting position and repeat. Switch sides. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/05.gif> 5. Assisted Bodyweight Squat Hold (1 minute)Hold a bodyweight squat position with feet shoulder-width apart, toes pointing forward. Turn feet out a bit if needed. Using an anchor (a bench or pole) for support, drive knees away from each other, and bring quads below parallel. Keep spine straight by pushing down with hands into anchor.CIRCUIT 2Complete 2 rounds with 2 minutes rest between rounds. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/06.gif> 1. Bear Crawls Forward and Backward (25 meters)Start on all fours on the ground (in a quadruped position). Lift hips into a V and crawl forward with right hand and left leg, then left hand and right leg. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/08.gif> 2. ViPR Curtsy Lunge with Tilt (8 per side)Stand with feet together holding an upright ViPR with one end on the floor; both hands on the other side. Lunge left foot behind you as if you were going to curtsy. At the same time, tilt ViPR in same direction as back foot. Keep spine long. Return to start; repeat on other side. Alternate sides. <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/07.gif> 3. ViPR Lateral Lunge with Thoracic Rotation (8 per side)Stand with feet together holding the ends of a ViPR at chest height. Take a lunging step directly to right side. Keeping left leg long, sit back into right hip as you shift weight toward right side. Maintain position of lower body while rotating upper body right, ideally getting ViPR perpendicular to floor and ceiling. Drive off of right leg and step back to left leg to return to standing position. Repeat in opposite direction.4. Cardio of your choice (5 minutes at 130 to 140 beats per minute) <img src=https://furthermore-cdn.equinox.com/2017/03/recovery-workout/09.gif> 5. Brettzel (1 minute per side)Begin laying on right side with head supported by a foam pad or roller. Take right hand and grab left knee, bringing it to belly button-height. Grab toes of right leg behind back with left hand. (Use a towel or strap if necessary.) Inhale into belly, and on the exhale rotate toward left hand. Cycle through this progression a couple of times until shoulder is in contact with the ground. If it’s too difficult to get shoulder down, elevate flexed leg with towels. Repeat on the other side.COOL DOWNProne Diaphragmatic Breathing (3 minutes)Targeted Self Myofascial Release (5 minutes)

The recovery workout

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