RECOVERY DAY
A.
Review Invictus Content from the Week
* Best Practices: Returning to Regular Training Post-Quarantine
* Understanding the 4 Types of Strength
* Pro Tip: Using the Hypervolt in a Warm-Up
Do you have a question you’d like one of our coaches to answer? Send them our way! (michele@invictusfitness.com)
B.
Mobility and Maintenance
Using our Mind-Muscle Video Playlist as a guide:
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
C.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Here’s a recipe from one of our coaches for you to try!
Here are some tips on setting up your meal prep area:
Think Like a Chef: How Adopting “Mise en Place” Makes Meal Prep Easier
D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
Check out this Invictus guided visualization for progressive relaxation.
Sunday Funday – Lake Workout
3 Rounds for time – 28:16
800m cross country run
30 Abmat sit ups
20 Alt DB Snatch @ 35#
10 Kipping HSPU
***This “cross country course” that I run at the lake I always thought was like 400-500m. I set my “map my run” app and low and behold it’s .57 miles. I was planning to do 4 sets, but once I saw how far off I was on the run I cut it to 3 rounds.