Active Recovery workouts 

Coach led Active Recovery workouts you can do at home or on holiday with little to no equipment.

HOME WORKOUT (ACTIVE RECOVERY) 020420

A: EMOM 24

1. KB Complex (TGU + windmill + KB Arm Bar) e/s

2. 10-12 front support to down dog

3. 10-12 Weighted Kang Squats

4. 20m Bear crawl

B: 10 rounds Box Breathing

4 Sec inhale, 4 sec hold, 4 sec exhale, 4 sex hold.

HOME WORKOUT (ACTIVE RECOVERY) 090420

A: Jefferson Curl x 5 reps 
 

B: CARs circuit 3 rounds (alternate directions each rep)

4 x Scapular cars 

4 x thoracic cars 

4 x Hip CARs 
 

C: 24 min AMQRAP 

12 Curtsy Lunges 

12 supinated bent over row 

200m Run / 40 Mountain climbers 

12 DB/ KB Arm bar 

12m loaded duck walk
 

D: Breathwork - Apnea Breathing
Inhale for 2 sec, hold for 8 sec, exhale for 4 sec

HOME WORKOUT (ACTIVE RECOVERY) 160420

A: CARs Circuit

Shoulder CARs (4 reps)

Thoracic CARs (4 reps)

B: EMOM 20

1. 20m Kodiak Bear Crawl

2. 20 sec Adductor Plank e/s

3. 2 Turkish Get up

4. 10-12 Tuck Hip Lifts or 20 mountain climbers

5. 8 Woodchop to halo + Squat

C: 3RFQ

10 Prone WYTs

10 Powell Raise e/s

20 Arch flutters

HOME WORKOUT (ACTIVE RECOVERY) 230420

A: Lunge Flow & Thoracic Flow

B1: 10 min AMQRAP

10m Crab Walk

10 Side plank rotations

10 Cossack Squats

Rest 2 mins

B2: 10 min AMQRAP

10m weighted bear crawl

20 sec Arch Hold

10 Windmills

C: Breath Work

In through nose, out through mouth

10 sets of 2 sec in, 4-6 sec exhale.

HOME WORKOUT (ACTIVE RECOVERY) 300420

A: EMOM 24

1. 20m Weighted Duck walk

2. 12-14 Goblet Cossack Squats

3. 30sec SA Overhead hold e/s

4. No Push Up Burpee + Step up

5. 20m Weighted Bear crawl

6. 2 Arm Bar + TGU

B: Breath Work:

In through nose, out through mouth

10 sets of 2 sec in, 4-6 sec exhale.

HOME WORKOUT (ACTIVE RECOVERY) 070520

A: Jefferson Curl 5 reps

B: CARs ciruit 3 rounds (alternate directions each rep)

4 Scapular cars

4 thoracic cars

4 Hip CARs

C: 20 min AMQRAP

18 Russian Twist

16 curtsy lunge & press

14 Plank shoulder taps

12 Kang Squats

D: Breath work (Apnea Breathing)

10 Sets

Inhale for 2 sec, Hold for 8 sec, Exhale for 4 sec