Remember to spend some time in recovery, by stretching and hydrating.
Here are a few stretches and a great hydrating smoothie to keep you feeling strong.
The Couch Quad Stretch
Start with a cushion under the knee. Foot on edge of couch or on wall.
Keeping the shin vertical push yourself back, keeping torso upright, until you are at your end range of motion. Hold for a count of one thousand 1, one thousand 2. Release to the neutral position. Repeat 5-8 times.
Assisted Hamstring Stretch
Using a strap or rope at ankle, lay on back keeping a 90 degree bend in the leg at hip and 90 degree bend at the knee.
Extend leg and engage quadricep muscles fully. Use the rope or strap for the last 10% of the stretch, hold for 2 seconds, return to starting neutral position. Repeat 5-8 times.
Last is the twist, to open and stretch the glutes and spine. This one works best with a furry helper!
Time for Hydration
- 1 banana, frozen
- 1/2 cucumber, peeled if not organic and chopped
- 1 cup watermelon, cubed
- 1 1/4 cups of coconut water
- 1 tablespoon mint leaves
Wash ingredients and blend until smooth.