DAY 3 / WEDNESDAY - Active Recovery & Mobility
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.
Prehab Exercises: Take 15 minutes for prehabilitative exercises:
Perform a rotator cuff circuit: 2×15 external rotations per arm with light band, 2×15 internal rotations, 2×10 prone I-Y-T raises for lower traps.
Scapular control: 2×10 serratus wall slides (focus on protraction at top), 2×10 slow scapular push-ups.
Elbow and Wrist care: If elbows are feeling tender, do high-rep eccentric wrist curls (2×20 each direction with very light weight) or massage forearms (lacrosse ball rolling on forearm muscles).
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