If you're serious about achieving long term results with your fitness program, then it's time to start taking a more active approach to your recovery process.
The "7 and 7" is a combination of bodyweight mobility flows and SMR techniques using a foam roller. Movement preparation exercises such as these are crucial to allowing your body to maximally recover between workouts.
Perform the "7 and 7" 2-4x/week depending on how "stiff" your body feels. Complete each mobility move for no less than 60 seconds and be sure to foam roll each bodypart for 60-120 seconds.
Be sure to BREATHE DEEPLY throughout each movement!
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