Daily Catalyst: 070524

Aerobic (Zone 2) Block:
2 rounds for quality of:
Air bike – 2 minutes
Jog – 2 minutes
Row – 2 minutes
Ski Erg – 2 minutes
Rest 1 minute.

Mobility Block:
20 minutes of stretching for all major muscle groups, led by the coach.

Pigeon Pose

Begin in a tabletop position.
Bring your right knee forward and let it rest behind your right wrist while extending your left leg straight back.
Lower your hips towards the floor, keeping your back leg extended and your front leg bent in front of you.
Hold this position, leaning forward to deepen the stretch if comfortable. Switch legs after holding for about 30 seconds.
Cobra Stretch

Lie face down on the floor with your palms next to your chest.
Press your palms down and lift your chest up off the ground by straightening your arms, keeping your lower body and hips in contact with the ground.
Hold for 15-30 seconds before releasing back down.
Butterfly Stretch

Sit with your spine straight and your legs bent, bringing the soles of your feet together.
Hold your feet with your hands and gently press your knees towards the ground.
Maintain the position for 30 seconds, gradually deepening the stretch.
Foam Rolling (Thoracic Spine)

Place a foam roller on the floor and lie on your back with the roller positioned under your upper back.
Cross your arms over your chest or place them behind your head to support your neck.
Gently roll back and forth to massage the upper back area for 30-60 seconds.
Dynamic Leg Swings

Stand upright and hold onto a stable object for balance.
Swing one leg forward and backward, increasing the range of motion gradually. Continue for 10-15 swings.
Repeat side-to-side swings, moving your leg across the front of your body and then out to the side. Perform 10-15 swings for each leg.
Lunge with a Twist

Step forward into a lunge position with your right leg forward.
Place your left hand on the ground and twist your upper body to the right while extending your right arm toward the ceiling.
Hold for a few seconds, then return to the starting position and repeat on the other side.
Seated Straddle Stretch

Sit on the floor and spread your legs as far apart as comfortable.
Lean forward from your hips, extending your arms in front of you and keeping your back straight.
Hold the stretch for 30 seconds, deepening gradually.
Standing Calf Stretch

Stand facing a wall with your hands on the wall at eye level.
Place one foot behind you, keeping it flat on the floor, and bend the front knee.
Lean forward into the wall until you feel a stretch in the calf of the back leg.
Hold for 30 seconds, then switch legs.
Shoulder Pass-Throughs

Hold a resistance band or PVC pipe in front of you with a wide grip.
Slowly lift the band or pipe over your head and down behind your back as far as your flexibility allows without bending your elbows.
Reverse the movement to bring it back to the starting position. Perform 10-15 repetitions.
Deep Squat Hold

Stand with your feet slightly wider than shoulder-width apart.
Lower into a deep squat, keeping your heels on the ground and your back straight.
Hold your arms inside your knees and press your elbows against your knees to deepen the stretch.
Maintain the hold for 30 seconds.