Mobility & Recovery Session
For quality:
Monostructural Cardio, 10 mins
–then–
Couch Stretch, L 2 mins/R 2 mins
Glute Roll, L 2 mins/R 2 mins
Foam Roll It Band, L 2 mins/R 2 mins
–then–
3 rounds of:
10 Banded Walks
10 Banded Backward Walks
10 L/10 R Banded Lateral Walks
10 Banded Squats
10 L/10 R Lying Side Raises
10 L/10 R Side Lying Clamshells
–then–
Banded Shoulder Stretch, L 1:30 min/R 1:30 min
Pec Stretch, 1 min
Foam Roll Upper Back, 2 mins
Foam Roll Lat, 2 mins
–then–
3 rounds of:
10 Scap Push-ups
10 Lateral Raises, pick load
10x 45 Degree Raises, pick load
10 Front Raises, pick load

Generally every deload week we will program a mobility/recovery session. The goal behind this session is to have you leaving the gym feeling better than when you came in. We will be starting with an easy mono-structural piece and transitioning into stretching and strengthening both the lower and upper body.