AND WARM DOWN

GQ (Australia) - - CHAMPION -

“Warm­ing down is cru­cial and helps dic­tate how you’ll pull up the next day af­ter a de­cent ses­sion.” · Jog a lap of an oval at about 60 per cent pace. · Go down into planks. Do one-minute holds three times, then three one-minute side planks. · Next, re­verse crunches – on your back, bring­ing el­bows to knees. Four sets of 30. · Run an ice bath or have a dip in the ocean. The cold wa­ter con­stricts blood ves­sels, flushes waste prod­ucts and re­duces swelling.

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