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Dynamic Warm Up

Conditioning

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Misfit Athletics
Rest Day
Checklist
2018
MISFIT REST DAY CHECKLIST
This checklist is a quick, printable guideline to your rest days.
MORNING ROUTINE
Hydration
Movement
Personal Time
MOBILITY Pick 2 Lower Body and 2 Upper Body. When in doubt, ROMWOD!
LOWER BODY UPPER BODY
Couch/dragon stretch Puppy Dog Calf smash Nose and Toes HS Hold
Pigeon Stretch Twisted Cross
Dorsiflexion/Plantar flexion Pec Smash
Russian Baby Maker Thoracic Mobility
Banded decompression Dead Hang on Pull-Up Bar
Squat Hold
½ Front Split
FLOSSING Choose 2 areas to floss Active Rest Conditioning Pick 1 Inside OR 1 outside gym
Ankles INSIDE GYM
Shoulders Row, Bike, or Ski 20-40 minutes at a conversational pace
Knees OUTSIDE GYM
Elbows 20-45 minute Run or Hike at a controlled, sustainable pace

Hips 45-60 long walk, bike ride at a light, comfortable pace Nighttime Routine
Nutrition/Hydration
Non-screened personal time
Mobility/Stretching

1

Metcon
Bike 100 Calories
Bike 100 Calories