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Wednesday – Recovery & Mobility

Allow the body to adapt with light movement and tissue work to keep defensemen fresh.

Recovery Plan

  • Light Movement

    20–30 min walk, easy bike, or swim reps

  • Foam Rolling

    quads, glutes, lats 1–2 min each reps

  • World's greatest stretch

    2 sets5/side reps

    video

  • Thoracic rotations

    2 sets10/side reps

    video

  • Breathing

    5 min diaphragmatic breathing lying on back reps

  • Curl-up

    5/side reps

  • Side plank

    15s/side reps

  • Bird-dog

    4/side reps

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