Workout Day Warm Up
10 Minutes • 8m 17s
Use this dynamic warm up to encourage turnover while connecting your mind, body, and breath. Incorporates low reps to hit all your key running muscles quickly including activation for your glutes, back, and core to help you get the most out of the miles ahead.
- Focus: warm up, performance
- Key muscles: glutes, core, back
- When: pre-run
Up Next in 10 Minutes
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Quick Post-Ride Reset
Whether you're done for the day or taking a quick break, bring more balance to your cycling body in less than 10 minutes by easing stiffness and tension in your quads, hips, back, wrists, and neck. You don't even have to get off your bike!
- Focus: recovery
- Key muscles: quads, hips, back, wrist... -
Nurture Yourself Meditation
Use this quick meditation to practice the art of nurturing yourself as you nurture your children — and to remind yourself that you are doing great.
- Focus: mental focus, recovery
- When: whenever you can!
- Suggested prop: bolster or pillow -
Taper Meditation
You've done the work, now recover right. Rather than throwing a taper tantrum, use this meditation to help you absorb and optimize your training. BONUS: Legs Up the Wall adds a restorative boost.
- Focus: mental focus, recovery
- When: post-workout or recovery day
- Suggested props: wall, strap
