30 Day Challenge program

Week 4 | Day 24

Rest Day

Time: 10-15 minutes.
“Great things are done by a series of small things brought together.” — Vincent Van Gogh

Recovery is the key to success. It’s true with anything, not just working out. We have all felt burned out at times, at work, or with life in general.

The solution is some kind of recovery. Take a catnap. Go see a movie.

Try out these mobility recovery exercises that target your glutes and hips!

Duration
  • 10-15 minutes
Location
  • At home, where you’re comfortable.
Recommended Equipment
  • Foam Roller
  • Optional: 2 Lacrosse Balls
Mobility
  • Foam Rolling Glutes & Hips
  • Hip Pigeon Stretch

Mobility

  • Foam Rolling Glutes & Hips

    Glutes are important for stabilizing and supplying run to your stride.

    Duration
    • 2-3 minutes, each side
    Instructions
    • Sit on the foam roller with one side of the butt.
    • Roll forward and backwards and side to side.
    • Hover over a tight spot, let the knee of the side you’re rolling relax fully by dropping to the side. Slowly extend that leg out straight and flex it back in for additional muscle release.
    • Try lacrosse balls for a deeper self-massage.
  • Hip Pigeon Stretch

    Hips are important for the rotation in your body when you run.

    Duration
    • 2-3 minutes, each side
    Instructions
    • On you knees, extend one leg out back while you flex and externally rotate the other in front of you into a pigeon pose.
    • Use a block, towel or pillow under your hip if you’re feeling a little stiff.
    • Leaning forward should give you a good stretch in the hips.
    • Dorsiflex (pull toes toward knee) of the front foot if your knee is experiencing any twinges.