It’s Goin Down Im Yelling lImber
AWOL: WEDNESDAY - February 19, 2025
Welcome, ANIMALS! Today is all about active recovery and flexibility to keep you limber and prevent injuries.
WORK OUT LINKS
Sun Salutations
Foam Rolling Techniques
Dynamic Stretching
Hanging Routine
Pigeon Stretch
ACTIVE RECOVERY
Focus: Promoting blood flow and reducing muscle soreness
Light Cardio: 15-20 minutes of low-intensity jogging, swimming, or cycling
Yoga Flow: 30-minute session focusing on hip openers and spinal mobility
Foam Rolling: 10-15 minutes, targeting major muscle groups
FLEXIBILITY FOCUS
Dynamic Stretching Warm-up: 10 minutes
Arm circles
Leg swings
Torso twists
High knees
Hanging Routine (3 sets):
Light trunk twists: 10 each side
Knee-to-chest raises: 10 reps
Static Stretching (hold each for 15-30 seconds, 2-3 rounds):
Groiners
Side quad stretch
Sitting toe touch
Couch stretch
Spinal twist
Straight arm behind back
Kneeling thoracic extension
Wrestling-Specific Flexibility:
Pigeon stretch: 30 seconds each leg
90/90 hip stretch: 30 seconds each side
Squatting internal rotation: 30 seconds
RECOVERY TECHNIQUES
Contrast Therapy: Alternating hot and cold treatments for legs
Self-Myofascial Release: Using foam roller and lacrosse ball on tight areas
Hydration: Focus on replenishing fluids and electrolytes throughout the day
THE FOREVER TIPS
Warm-Up: Start with light cardio to increase blood flow before stretching
Breathing: Practice deep, controlled breathing during all stretches
Consistency: Incorporate flexibility work regularly to see improvements
Listen to Your Body: Stretch to the point of tension, not pain
Stay limber, Stay COMMITTED! STAY INSANE!!! Because we are all a little MAD here at the ASYLUM! - Mad-Hatter aka Coach T