Strength and Conditioning Recovery Management

This guide can and should be done on the day of races,games,after long runs or after interval Training Session.

Glute Hamstring Developer Sit-Ups ( make sure you are extending knees aggressively to come up...your quads should also burn on this).

Do 3x15 reps of:

Glute-Ham Hip Extensions

Kettlebell or Dumbbell Swings

Bench Press or Floor Presses

Pull Ups

All exercises should be performing with light or medium weight. Reps should be done until you feel a burn in the specified area. Perform this exercises in Circuit mode and take 1 minute rest in between sets.

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