Give this active recovery workout a go the next time you need a break from your regular training schedule.
In this workout routine, strength training pro Bobby Best, BS, CSCS, at Fitness Rangers in Sacramento, California, kicks one of his favorite ways to help clients improve motor control and stability.
For more advanced lifters and athletes it can be modified as a great way to get back down to basics, while using it as an active recovery workout when a deload is in order.
“I like to give this workout to my clients who who lack basic motor control and stability with basic functions such as carrying, hanging, throwing, and crawling,” says Best. “I also like to use this circuit for more advanced clients as well as for myself when a deload from normal training is needed.”
The effectiveness of the routine is in being based on natural, basic movement exercises that anyone can–and should be able to–do.
Below is how Best modifies the workout routine from a basic to a more advanced level, a video demonstration, and how to tweak it from skill based from his clients who are learning proper functioning patterns to the more advanced recovery workout:
- 20 yard each arm Single arm farmer carry
- 10 Inch worms
- 10 each way Lateral Kips
- 10 each way medicine wall ball twist
- 20 yard each arm offset front rack carry
- 20 yard Bear crawl
- 10 Kip
- 10 each MB Sunrise rotation
- 20 yard each OH offset farmer walk
- 20 yard Dragon crawl
- 10 Kip with hip hike
- 10 each Lateral MB throw
Rep and Set Ranges
Skill/learning based (first trying the routine or moving to more advanced movements)
- Sets: 3-5
- Reps: 5-10 each
- Total Volume: 25-30 each
Recovery Based (using easier movements over and over for a steady HR response)
- Sets: 5-15
- Reps: 10-20
- Total Volume: 50-150 each
Feeling a little bit up and getting tired of your normal training schedule? Try this active recovery workout a try and get back to basics the next time you hit the gym.
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