The second recovery day works the back of the body. Two blocks, 3 sets each with 30 seconds of rest: 20 back extensions followed by a 20-count hold, then 10 upward downward dogs.
Back extensions are done face down with the hands at the sides of your head, lifting the chest off the floor and lowering it again - the direct opposite of every crunch you have done so far, and the reason your midsection will feel balanced rather than shortened by the end of the month. The hold that follows is a different position entirely: kneeling with your hips sitting back toward your heels and both arms stretched out along the floor in front of you, chest dropping toward the ground. That is a long decompressing stretch through the spine, shoulders and lats, and it lands exactly when the lower back has finished working. Upward downward dog then moves you between two full-body positions - hips high with straight arms and legs, then hips low with the chest open - for ten unhurried transitions.
In back extensions, lift with the muscles along your spine rather than throwing your head back; keep the neck in line and the feet down. In the kneeling reach, walk the hands as far forward as they will go and let your chest sink a little further with each exhale. Moving through the dogs, keep the hands planted and the movement smooth - press the heels toward the floor at the top of the down position, and keep the shoulders drawn away from your ears at the bottom of the up.
Abs get all the attention in a program like this; the muscles behind them get today.
Make it Harder: Not the day for it - hold the kneeling reach for 30 counts and move through the dogs more slowly instead.
Make it Easier: Take the back extensions to 12 per set and rest a full minute between sets.
