Ever have a day where you just feel beat up, either mentally or physically? Perhaps you walk into the gym today and, man, you just feel as if you have all the energy of a wet sock.
We’ve all been there.
So what do you do? You want to move around but you just… can’t… muster… the… energy. How’s about a recovery workout? Don’t worry, you won’t lose anything by doing a recovery day, in fact, it’ll probably be more beneficial than slogging half-dead through your original workout.
Here’s a sample:
A1) Goblet squat 3 x 8
A2) Yoga plex 3 x 5/side
B1) Push ups 3 x 3-10 (make these easy, elevate your hands if needed)
B2) TRX or Barbell inverted rows (high angle) 4 x 8-10
B3) Hip flexor stretch with OH reach 3 x 5 — :05 pulse and hold
C1) DL Hip Thruster 3 x 6 with :05 hold at top (SQUEEZE THOSE CHEEKS!)
C2) Stir the Pot Plank 3 x 8/direction
C3) Scapular wall slides 3 x 12
D1) Kettlebell swings 3 x 10-12 (light)
D2) Butt Jump Rope… kidding. That’s only for Paula, our superstar jump roper.
E1) Victory Dance of Choice 1 x Until-Enough-People-Are-Staring-That-You’re-Uncomfortable
E2) Walk out of the gym and return tomorrow and hit it HARD!