WORKOUT

This work­out serves as Day 3 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

What’s up, Team!

Wel­come to Day 3 of Beyond the Build. Today, team, we have a well-deserved active recov­ery and stretch­ing work­out. This ses­sion is designed to help your mus­cles recov­er while improv­ing flex­i­bil­i­ty and mobil­i­ty. Active recov­ery is very impor­tant for pre­vent­ing injury, reduc­ing mus­cle sore­ness, and improv­ing how we move. This rou­tine is per­fect for any­one and can be repeat­ed any­time you need a day of active recovery.

Equip­ment Needed:
– Mat (Option­al)

If you remem­ber the for­mat of my oth­er active recov­ery ses­sions, we will start with a few move­ments to warm our bod­ies and get that blood flow­ing. Warm­ing up is cru­cial as it increas­es blood flow, rais­es body tem­per­a­ture, and pre­pares mus­cles for stretch­ing. The warm-up includes move­ments that acti­vate and stretch the mus­cles, prepar­ing us for the longer rounds.

The main part of this ses­sion focus­es on a com­bi­na­tion of active recov­ery and stretch­ing exer­cis­es. These exer­cis­es help us repair and recov­er. The stretch­es and mobil­i­ty move­ments help relax your mus­cles, pre­vent stiff­ness, and main­tain a healthy range of motion. Enhanced flex­i­bil­i­ty is not just about pre­vent­ing injuries but is also impor­tant in unlock­ing strength. When your mus­cles and joints move freely and effi­cient­ly, you can per­form strength exer­cis­es more effec­tive­ly, lead­ing to bet­ter per­for­mance and greater strength gains.

Focus on con­trolled, gen­tle move­ments and breathe deeply to get the most out of each stretch. Deep breath­ing helps to relax the mus­cles fur­ther and increas­es the ben­e­fits of the stretch. Use this time to lis­ten to your body and address any areas of tight­ness or dis­com­fort. This approach will help with your recovery.

Before we dive into our active recov­ery day, it’s impor­tant to remem­ber that rest is just as cru­cial as the hard work we put into our train­ing. Tak­ing a day off is per­fect­ly okay if your body needs it. In fact, you should incor­po­rate rest days into your rou­tine reg­u­lar­ly. Rest days allow your mus­cles to repair and grow, reduc­ing the risk of over­train­ing injuries.

Train­ing isn’t just about push­ing our lim­its. It’s also about find­ing a bal­ance that allows for con­tin­u­ous progress with­out burn­ing out. Active recov­ery days, like today, help keep our bod­ies mov­ing with­out the inten­si­ty of a full work­out, ensur­ing that we stay flex­i­ble, mobile, and ready to tack­le the next chal­lenge. Lis­ten to your body and give it the rest it needs to come back stronger. Con­sis­ten­cy includes know­ing when to step back and let your body heal.

Enjoy day 3! Your body will thank you for it.

Exer­cise Breakdown

Warm-Up: 1 Round, 30 Sec On / 10 Sec Off

• Body­weight Squat
• Alt Run­ners Lunge with Rotation
• Alt Cos­sack Squat
• Down Dog to Seal
• Roll Downs
• Alt Sin­gle Leg Reaches
• Alt Thread the Needle

Active Recov­ery and Stretch­ing: 1 Round, 60 Sec On / 10 Sec Off

• For­ward Fold to Chest Shoul­der Stretch
• Stand­ing For­ward Fold
• Shoul­der CARs (Con­trolled Artic­u­lar Rotations)
• T Spine Rotations
• Dynam­ic Child’s Pose
• Child’s Pose with Reach (Left/​Right)
• Forearm/​Wrist Stretch
• Alt Thread the Needle
• Hip Flex­or Stretch (Left/​Right)
• Pigeon Stretch (Left/​Right)
• Groin Rock­er (Left/​Right)
• Down Dog to Calf Stretch
• Supine Dynam­ic Twist (Left/​Right)
• Supine 90/90 Switch
• Knee Hug (Left/​Right)