250107

#darkwolfathletics

#recoverythroughstrength

#concussionrecovery

#tbirecovery

Warmup

1) General Warmup (3-4 minutes)

• Row, Jog, or Light Air Bike – 2 minutes at a moderate pace
• World’s Greatest Stretch with Overhead Reach – 4 reps per side
• Dynamic Downward Dog to Plank Flow – 6-8 reps

2) Movement-Specific Activation (6-8 minutes)

• Bodyweight Air Squats – 15 reps, focus on depth and control
• PVC Pipe Shoulder Dislocates or Band Pass-Throughs – 10-12 reps
• Wall-Facing Handstand Hold (if capable) or Pike Hold – 10-15 seconds to activate shoulders

Aerobic Conditioning

1) 3 Sets

• 1 Turkish Getup
• Rest :60

2) 5 Rounds

• 25 Air Squats
• 100 ft Overhead Carry Right
• 20 Calorie Ski Erg
• 100 ft Overhead Carry Left
• 15 cal Air Bike
• Rest 2:00

Cooldown

1) Active Recovery (2-3 minutes)

• Child’s Pose to Thread-the-Needle Stretch – 20 seconds per side
• Cat-Cow Stretch – 6-8 cycles
• World’s Greatest Stretch with a Hold – 20 seconds per side

2) Static Stretching (4-5 minutes)

• Hip Flexor Stretch – 30 seconds per leg
• Hamstring Stretch (Standing or Seated) – 30 seconds per leg
• Overhead Lat Stretch on Wall – 20-30 seconds per side
• Quadriceps Stretch (Standing or Lying) – 30 seconds per leg
• Wrist and Forearm Stretch – 15-20 seconds per side