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