Day 4: Active Recovery

Cardio

• 20-30min of light cardio of your choice (i.e swimming, jogging, brisk walking, surfing, boxing, soccer…etc).

  Core:

• Russian twists 2 x 40*

• Side Plank Dips*

• Flutter Kicks*

• Plank variation of your choice 1 x till failure

  *Superset

Mobility + Stretching

• Split squats - 2 x 5 e/s with 10s holds

• Shoulder dislocators - 2 x 10-12

• Ankle rotations - 1 x 15-20 rotations e/ankle

• Seated hip rotations - 2 x 10-15

• Cat Cow Pose Flow