The DISTRICT BULLETIN — Recovery Thursday + A Bonus Workout

🪷 RECOVERY MOVE of the Week:

Supine Figure 4 Stretch (Reclined Pigeon)

Perfect for lower back tightness, post leg-day soreness, and hip tension from lunges and squats.

🌀 Here’s how to do it—

1. Lie on your back with knees bent, feet flat on the floor

2. Cross your right ankle over your left thigh (just above the knee)

3. Thread your hands behind your left thigh and gently pull it toward your chest

4. Keep your head and shoulders relaxed on the mat

5. Breath deeply and hold for 30–60 seconds

6. Switch sides
   
   

👑 Extra Credit— A Bonus Workout:

Warm-Up (5 minutes)

Repeat 2 Rounds:

    •    Jumping Jacks – 30 sec
    •    Arm Circles (Forward/Backward) – 30 sec
  •    Hip Circles – 30 sec
 •    High Knees – 30 sec
    •    Bodyweight Squats – 30 sec

⸻

Main Circuit (20 minutes)

4 Rounds – 40 secs work / 20 secs rest:

Move from one exercise to the next with minimal rest between rounds.

    1.    Air Squats – Keep chest up, drive through heels
2.    Push-Ups – Modify on knees if needed
3.    Glute Bridges – Squeeze at the top
4.    Plank Shoulder Taps – Engage core, minimize hip sway
5.    Reverse Lunges – Alternating legs
6.    Mountain Climbers – Drive knees quickly for cardio

Rest 1 minute between rounds.

⸻

Finisher (5 minutes AMRAP)

Set a timer and do as many rounds as possible in 5 minutes:

    •    5 Burpees
•    10 Jump Squats
•    15 Sit-Ups

⸻

Cool Down (Optional - 3 min)

    •    Child’s Pose – 30 sec
 •    Cobra Stretch – 30 sec
•    Standing Forward Fold – 30 sec
 •    Seated Hamstring Reach – 30 sec each leg
•    Deep Breathing – 30 sec

💭 THOUGHTS THIS THURSDAY:

“Never let a hard time humble us.” — Nipsey Hussle, Reposted by @fit4ink via Instagram

🎧 SONG OF THE DAY:

“Fair Trade” by Drake, feat. Travis Scott
Workout to this track this weekend.