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Active Recovery Week

Active Recovery Week

7 Seasons

Wednesday and Sunday are rest days. Use this Active Recovery Week whenever you feel run down or overtrained. We also recommend using this schedule between more intense training plans to ensure full recovery and injury resistance.

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Active Recovery Week
  • Step Up with Spiderman - 4S4R

    Episode 1

    4 Single Stacks with 4 reps per exercise (4S4R)

    Long Kneeling Warm Up

    Stack 1 (starts 04:36)
    Dead Bugs
    Hip Swirl
    Stork Stance

    Stack 2 (09:54)
    Glute Hip Ups
    Arm Circle
    Gate Swing

    Stack 3 (15:28)
    Up & Overs
    A Frames
    Cross Step

    Stack 4 (21:37)
    Windshield Wipers
    Saxon Tilt
    ...