Sunday is the best day of the week to take advantage of for a rest day. I love it because it’s a day I don’t have work and can fully relax. I can take my time doing a light workout or doing some active recovery.
Active recovery is important to give your muscles time to heal but also to not let there be a huge build up of lactic acid. Any off day’s I try to think of as active recovery so that I don’t become a total couch potato.
On recovery days, especially Sundays, I try and have a big breakfast, hydrate, and stay on point with my macros as to set myself up for success that week.
A typical breakfast on a recovery day:
- 4 eggs
- 4 pieces of bacon
- 4 oz veggies (spinach, broccoli, asparagus)
- Garlic & salt season on my eggs (salt is important for recovery!)
- Tons of water
- Black Coffee (because who doesn’t need coffee?)
- 1 cup whole grain, gluten free oatmeal with Cinnamon, chocolate protein powder, blueberries, flaxseed, and almond milk (I add this in if I am really depleated)
On top of this, I usually get some chores done and do the usual Sunday shenanigans. I mostly try and make time to meal prep for the upcoming week and active recovery workouts and pre-hab (preventative rehabilitation).
Pre-hab consists of:
- 10 minutes of Foam Rolling
- Upper back, middle and lower back, glutes, quads, IT band
- Trigger Point Therapy
- I take a lacrosse ball and place it under specific areas where my muscles are very tight, specifically my glute med and min and my lower back.
- Trigger point is effective since it concentrates force into a smaller and deeper area of more specific muscles.
- Similar concept to foam rolling, force is just more concentrated
- Runners lunge
- Runners lunge with a quad stretch
- Hamstring stretch with band
- right and left sitting straddle (to get lower back and hamstrings of opposite leg and side)
- Piraformis Stretch
- Pidgeon Pose (favorite for glutes and IT band)
- Hip Flexor stretch
- Core & Glute activations
- Bird Dogs (keep a straight back, hold in lower abs)
- Clam shells with a band
- Bridge kicks (keeping pelvis still)
- Hip abductor with a band (keep body straight and core still)
- Light Bike, Run, Abs, or Yoga – even some light isometric lifting (biceps or arms)
Anyways, these are my usual recovery day shenanigans. What do you like to do to recover?