OPTIMAL RESTORE
DAY 7
MORNING MOBILITY
Use the Sequence 8-morning mobility routine on recovery days. Try to get it in at the earliest opportunity available to you.
Making an effort to recover harder will mean you progress faster from your sessions. This can also be game-changing to support your lifestyle if you find you pick up aches and overuse niggles from your work and/or posture. Simple, effective and progressive. We don't cut corners.
SUNDAY SKILLS
This day will be a time to work weaknesses and balance skills. Use your Sunday to set your self up for next week.
FROG STAND PROGRESSIONS
INDIVIDUAL SETS
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5-15s hold - Frog Stand Balance
45s rest
2-4 sets
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To learn the correct engagement in the fingertips (imagine there's a grape under your palm and you aren't allowed to squish it). You are also building strength in the wrists & fingers using the exact same balancing technique as a handstand.
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BACK BENDING MOBILITY ROUTINE
This routine will be game-changing if you have no maintenance routine on your joints and you sit down all day. It's important for us to use this 4 weeks to undo the desk posture tightness. This routine will set you up to be more mobile through your thoracic spine (upper back) which is responsible for twisting and extending. Feel free to repeat this routine throughout the week on a recovery day if you feel it really helps.
ASSESS YOUR WEEK
& NOTICE YOUR WINS
It's time to look at your performance over the last week and try to pinpoint where you can improve. This will constantly be changing and adapting every week depending on your situation.
If you are living by the Sequence 8 Lifestyle habits then you are truly on the path of progression in every direction. If you are not there yet still. Try to notice how much better you feel from the changes you have made. Notice how much stronger you are in so many areas now. These changes are massive wins and I'm so proud of you. Keep up the great work. With the right planning and preparation, you are going to be stronger than ever next week.
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