A lighter training block or a de-load week is a perfect opportunity to include some active recovery and cross-training, all of which will maintain muscular balance and improve tissue resilience. What’s more, the addition of new movements into your routine will also keep you mentally fresh! Enjoy some variety and the opportunity to move in a relaxed, non-goal-oriented setting.

You can move through the practices in the order suggested below, OR pick and choose around the focus of your existing training. For example: a shoulder-themed practice could serve either as balancing warm-up to an upper body workout, or you might choose to save it for a different day to avoid overloading the area if that feels more appropriate for your current needs.