Workout D — Mobility and Cardio
Active Recovery and Conditioning
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Routine Exercises
5 itemsIncline Treadmill
Rest: 30s
Technical Cue: About 2% incline, moderate speed; keep an upright posture and a firm trunk.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.
Shoulder Mobility – Front
Rest: 45s
Technical Cue: Standing, raise the shoulders with a straight torso; bring the weight forward.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Pike push-up with feet elevated.
Shoulder Mobility – Back
Rest: 45s
Technical Cue: Standing, raise the shoulders with a straight torso; bring the weight backward.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Lateral Torso Mobility
Rest: 45s
Technical Cue: Standing, rotate the trunk sideways; squeeze the obliques at the end.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.
Hip Mobility
Rest: 45s
Technical Cue: Standing, rotate the hips with a straight torso; squeeze the glutes.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.