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