30 Day Challenge program

Week 3 | Day 17

Rest Day

Time: 10-20 minutes.
“Not everything that counts can be counted, and not everything that can be counted counts.” — Albert Einstein

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.

Duration
  • 10-20 minutes
Location
  • At home, where you’re comfortable.
Recommended Equipment
  • Foam Roller
  • Travel Coffee Mug
  • Wine Bottle
  • Optional: 2 Lacrosse Balls
Mobility
  • Thoracic Spine Foam Rolling, 7 minutes.
  • Bonus Thoracic Spine – Lacrosse Ball Rolling, 7 minutes
  • Lat and Shoulder Stretch, 3-4 minutes.

Mobility

  • Thoracic Spine Foam Rolling

    Keep your posture in check with this thoracic spine and shoulder opener

    Duration
    • Overall: 7 minutes
    • 2-3 minutes on back
    • 1-2 minutes per side
    Instructions
    • Lay with the foam roller under your back, keeping the belly tight.
    • Roll back and forth around the shoulder blades.
    • Try also rolling over on your side and rolling out your armpit area and the tricep area, and even down in the ribcage area.
    • Repeat on other side
  • Bonus: Thoracic Spine Lacrosse Ball Rolling


    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.

    Duration
    • Overall: 7 minutes
    • 2-3 minutes on back
    • 1-2 minutes per side
    Instructions
    • Assemble two lacrosse balls side-by-side, using a bag, or some duct tape
    • Align the gap in the double lacrosse balls with your spine.
    • Roll back and forth the length of the thoracic spine
    • Try also rolling over on your side and rolling out your armpit area and the tricep area, and even down in the ribcage area.
    • Repeat on other side
  • Lats and Shoulder Stretch

    Duration
    • 1-2 minutes per side
    Instructions
    • Sit on your knees in Childs Pose.
    • Reach your arms out and press your head down to feel the stretch in your upper back and shoulder area.
    • Sit up and reach your arms out to a 2 o’clock position, then sink back down into Childs Pose.
    • After 1-2 minutes, sit up and move your hands to a 10 o’clock position, then sink back down into Childs Pose.