Test Day
Week 1 | Day 1Drill Day
Week 1 | Day 2Rest Day
Week 1 | Day 3Cross Training
Week 1 | Day 4Speed Day
Week 1 | Day 5Cross Training Day
Week 1 | Day 6Long Day
Week 1 | Day 7Fun day
Week 1 | Day 8Drill Day:
Arm Swings
Rest Day
Week 2 | Day 10Cross Training
Week 2 | Day 11Speed Day
Week 2 | Day 12Cross Training Day
Week 2 | Day 13Long Day
Week 2 | Day 14Fun day
Week 2 | Day 15Drill Day:
Straight Arm Drills
Rest Day
Week 3 | Day 17Cross Training
Week 3 | Day 18Speed Day
Week 3 | Day 19Cross Training Day
Week 3 | Day 20Long Day
Week 3 | Day 21Fun day
Week 3 | Day 22Drill Day
Week 4 | Day 23Rest Day
Week 4 | Day 24Cross Training
Week 4 | Day 25Speed Day
Week 4 | Day 26Cross Training Day
Week 4 | Day 27Long Day
Week 4 | Day 28Fun day
Week 4 | Day 29Final Test &
End of Challenge
De-stress, clear the schedule get a good night’s sleep, and recover right. It can’t be stressed enough how important rest is in the pursuit of athletic progress.
It’s a common misconception that constant straining of the muscles and mind is the only way to improve. It’s all about the balance between hard efforts and solid recovery. Today is especially important because at this point in the 30-day challenge you might be feeling fatigued and tired.
So take advantage of this rest day, watch that new Netflix show, and try out a few of today’s recovery exercises while you’re at it.
Keep your posture in check with this thoracic spine and shoulder opener
For a more intense experience, grab two lacrosse balls and use them in the same way as you would the roller. This will demand keeping the belly even tighter than when using the foam roller.