-soft tissue work (called SMR) http://www.youtube.com/watch?v=aJUz4xvnHXs&feature=player_embedded
-strength training form
This may also be a time that you work on skill pertaining to a sport.
My deload workout:
-Warmup-- 3 min brisk pace on treadmill
-Muscle Activation (an example would be Supine Glute Bridges to activate the Glutes)
-Mobility (Range of motion exercises would fit here)
-Dynamic Warmup (aka Movement Prep exercises... lunges w/reach, etc)
Full body, bodyweight (except for Squats and Face Pulls) session:
1- Pushups: 10-16
2- Assisted Pullups: 8
3- Inverted Rows (I use the TRX for these): 10-12
4- Light Squats: 10-15
5- Face Pulls: 10-15
6- Tricep Dips: 10-15
7- Resisted Treadmill Walking*, Forward: 1 minute
8- Resisted Treadmill Walking*, Backward: 1 minute
-- REPEAT 2-3 TIMES--
- SMR with foam roller
- stretches especially for tight areas ... longer holds on stretches...
*Resisted Treadmill Walking: With the treadmill "on", take the incline up (I take it to the highest level). Stop the treadmill. Brace your upper body with your arms in front and begin walking to push the belt into moving beneath you. You'll be simulating a Prowler Push (http://www.youtube.com/watch?v=ZscDHPwk5CU) that's much less intense. Do the same thing facing backward, pushing the belt away from you; brace by gripping the ends of the rails.