01
Light Movement
20–30 min walk, easy bike, or swim reps
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On Season Workouts / Defensemen Program
Wednesday – Recovery & Mobility
Allow the body to adapt with light movement and tissue work to keep defensemen fresh.
Sections
1
Exercises
8
Tracked sets
4
Recovery Plan
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01 / Section
Recovery Plan
02
Foam Rolling
quads, glutes, lats 1–2 min each reps
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03
World's greatest stretch
2 sets5/side reps
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04
Thoracic rotations
2 sets10/side reps
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05
Breathing
5 min diaphragmatic breathing lying on back reps
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06
Curl-up
5/side reps
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07
Side plank
15s/side reps
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08
Bird-dog
4/side reps
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