DAY 3 / WEDNESDAY - Active Recovery & Mobility
Use additional resources for mobility exercises not addressed in the video if required.
Focus: Recovery, mobility, and prehabilitation. No intense strength training today – the goal is to promote blood flow, maintain mobility, and allow muscle recovery. This day helps you recharge for the second half of the week and addresses flexibility or minor weaknesses.
Full-Body Mobility Routine (30 min): Go through a head-to-toe mobility session:
Shoulders: Dynamic stretches and shoulder dislocates with a PVC pipe or resistance band (3×10). Wall angels (2×15). Focus on opening shoulders which is vital for overhead positions and the shoulder extension needed in planche.
Thoracic Spine: Cat-camel stretches (10 reps), thoracic rotations on all fours (10 each side) for spine mobility.
Hips & Legs: Deep squat sit (hold 30s x 2), hip flexor lunge stretches (3×20s each), hamstring stretches. Gentle Cossack squats (2×10 each side) to keep hip adductors flexible.
Wrists: Wrist flexor and extensor stretches (hold 30s in each direction), wrist rotations. Also do wrist push-ups on knees (3×10) to strengthen wrists for planche/handstands.
Ankles: Ankle circles and calf stretches (often overlooked but good if you include jumping/leg work).
Core activation: light bird-dogs and dead-bugs (2×10 each) to engage core gently.
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