post workout routine
I'm not gonna lie, booty week comes for me hard! Hah. These are our biggest muscles that can handle the most, but they're usually the most underused. That means, when we start working them consistently and waking them up they kinda yell and scream and RECOVERY becomes the key to avoiding burnout.
Here's what I'm doing every day to make sure I'm taking care of my body before and aftermy workouts. Honestly, this is just as important as the time you're spending getting your sweat on!
Before My Workout:
I always start with some glute activation. If you missed my video with exercises to wake up that booty, watch it here. I love doing these moves and the warm-up in LSF the App before my workouts. It doesn't take long, but if you give yourself at least 2-5 minutes before you start your workout it will drastically improve your performance too!
Adding things like the LSF booty bands to these warm ups will also REALLY help take it next level!
After My Workout:
I always spend at least 5 minutes doing some static stretching right after my workout followed by foam rolling. If you haven't started foam rolling, girl - you're missing a HUGE opportunity for deep muscle relaxing and even benefits for reducing cellulite! It's best to foam roll while your muscles are warm so I usually roll for about 10minutes right after my workout.
I also make sure to get my protein & carbs in within 30 minutes after my workout. Your body needs BOTH to replenish glycogen and repair and rebuild muscle. I love making the protein shakes from the FREE recipe ebook you get when you grab your LSF protein! There's a QR code on the bottle you can scan to download it when you get yours!
I spend 10 minutes dedicated to foam rolling before bed (especially on leg + booty days!) will help you sleep better and keep those muscles loose. I start with the softer inner roller to warm my muscles back up and then go in with the trigger point outer roller.
A dose of protein before bed will also improve your sleep and recovery. I also follow these steps to help my get more from my workouts each day and burn fat while I sleep! Sharing more on that in this blog plus a new recipe!
The right post workout recovery routine will lead to better results and it starts way before your workout even does. Let me know if you're already doing parts of this routine or what you'll be adding to your own.