WORKOUT

This work­out serves as Day 7 of our Strength and Car­dio with Bri­an 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Hey Team!

Today’s focus is all about active recov­ery and mobil­i­ty. We’ve been push­ing hard, so today is ded­i­cat­ed to giv­ing your body the rest and reset it deserves.

Equip­ment need­ed: Mat (Option­al)

Because we nev­er want to stretch cold, we will start with five warm-up move­ments to pre­pare your body for a deep­er stretch and mobil­i­ty rounds. These are basic moves designed to gen­tly ease your mus­cles and joints into a more relaxed state. Body­weight squats will get the blood flow­ing to your legs, ham­string sweeps will loosen up the ham­mies, and alter­nat­ing quad stretch­es will keep your hip flex­ors and thighs flex­i­ble. We’ll also include tor­so rota­tions to wake up your spine and fin­ish the warm-up with a down dog to seal stretch, which is excel­lent for your whole body.

After our warm-up, we’ll begin a series of stretch­es and mobil­i­ty exer­cis­es. Each move­ment is designed to tar­get the total body. We will hold each stretch for 60 sec­onds with a brief 10-sec­ond tran­si­tion between exer­cis­es. This allows you to ful­ly relax dur­ing each stretch, deep­en­ing your flex­i­bil­i­ty and pre­vent­ing you from hav­ing to rush to the next movement.

The deep­er stretch and mobil­i­ty round includes a vari­ety of stretch­es and mobil­i­ty exer­cis­es that focus on the low­er and upper body. For­ward folds help release ten­sion in your ham­strings and low­er back, while shoul­der CARs and kneel­ing shoul­der stretch­es tar­get the upper body. The dynam­ic child’s pose and child’s pose with rota­tion will work won­ders for your back and hips, along with a bit of shoul­der work. We’ll also spend time on wrist and fore­arm stretch­es, which are cru­cial for any­one who does a lot of upper-body work. The alter­nat­ing seat­ed twist and runner’s stretch to ham­string stretch will give your core and legs the nec­es­sary attention.

One of the key high­lights of this ses­sion is the 90/90 switch­es and sits, which are fan­tas­tic for hip mobil­i­ty. These move­ments help main­tain and improve the range of motion in your hips, which is essen­tial for both strength and flex­i­bil­i­ty. The Bret­zel stretch is anoth­er great addi­tion, offer­ing a deep stretch that tar­gets mul­ti­ple areas at once. We’ll wrap things up with a few of my favorites, the half-lunge rock, frog stretch, and child’s pose, focus­ing on loos­en­ing up the hips and low­er back.

Today’s ses­sion is all about mov­ing at your own pace. There’s no rush and no pres­sure — focus on how your body feels and what it needs. Remem­ber, the goal is to stay active with­out push­ing your­self too hard. This active recov­ery day is the per­fect way to ensure you’re ready to tack­le the rest of the chal­lenge with full energy.

Take this time to check in with your­self, both phys­i­cal­ly and men­tal­ly. How are you feel­ing? What do you need more of today? Use this ses­sion to recharge, reset, and pre­pare for the last few. You’ve made it this far, and tak­ing care of your body is just as impor­tant as push­ing through the tough workouts.

So let’s get mov­ing, stretch it out, and enjoy this recov­ery time. Your body will thank you for it, and you’ll be ready to crush the remain­ing days of the chal­lenge. Keep up the great work, Team!

You’re doing amaz­ing — let’s make the most of this active recov­ery day together.

-Bri­an

Work­out Structure

Warm Up: 1 Round, 30 Sec­onds Each

1. BW Squats
2. Ham­string Sweeps
3. Alt Stand Quad Stretch
4. Tor­so Rotations
5. Down­dog to Seal

Deep­er Stretch and Mobil­i­ty Round: 60 Sec­onds On / 10 Sec­onds Off

1. For­ward Folds
2. Shoul­der Cars 30 sec­onds per side
3. Alt. Kneel­ing Shoul­der Stretch
4. Dynam­ic Child’s Pose
5. Child’s Pose with Rotation
6. Wrist and Fore­arm Stretch
7. Chest and Shoul­der Stretch
8. Alt Seat­ed Twist
9. Run­ners Stretch to Ham­string Stretch L
10. Run­ners Stretch to Ham­string Stretch R
11. Lying Knee Cir­cles (Freestyle)
12. Lying 90/90 Switches
13. 90/90 Sit L
14. 90/90 Sit R
15. Bret­zel Stretch L
16. Bret­zel Stretch R
17. Half Lunge Rock L
18. Half Lunge Rock R
19. Frog Stretch
20. Childs Pose