Day 10 is essentially a recovery day. It is the Restore routine in XB and the Mobility and Stability routine in 645.
During the Restore routine, I definitely felt that I could get deeper into all of the stretches, so I am definitely making progress there. Once I have made it through all of the routines, I plan on doing the short 6-7 minute routines and then I will cherry-pick from the 15-minute routines to do just the ones that I really like and skip the ones that I do not until I finish the 645 program.
This week's mobility and stability routine in 645 has a very heavy (almost exclusive) focus on the hips and hamstrings. Like in week 1, you do seven moves for three rounds. For the first two rounds, you do each move for one minute. Then, in the third round, you do each move for 30 seconds. After that, you do some abductor and glute work with the power loops and finish with the same breathwork from week 1.
What I like about how Amoila handles the routines, especially (it seems) the mobility and stability routines, is that he really explains why each of the moves helps you. For example, he explains that tight hamstrings may be a result of a defect or imbalance in your hips, and if you fix that, your hamstrings may loosen up. He also explains that if you pull your knee in toward your chest while laying down, if it is easier to pull your knee off to the side a little, then you need to turn your feet out when you squat. So, he basically gives you a mini exercise-science education during each workout.
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