Your strength training is over for the week, Spartan. During a taper week, mobility and stability become the most important part of training. Use today’s workout to identify any areas of the body that might feel tight or sore. Devote a couple extra minutes to stretching and actively mobilizing those areas, then perform today’s active recovery workout to solidify that new range of motion.
Perform this workout in a circuit. Complete one set of each exercise before beginning a new set.
½ Mile Incline Walk 5-15% (6-7 RPE)
Hanging Scap Retractions – 3×8 (6-7 RPE)
- To perform the hanging scapular retraction, grab an overhead bar in an overhand grip slightly wider than shoulder-width apart. Keeping your arms straight, pull your shoulder blades together and down. Hold for 5 seconds and release. You can come out of the hang as needed.
- If you are not comfortable in the hang position, you can perform this exercise in a wall push up position.
Inverted Row – 3×8 (6-7 RPE)
SL Reach with Pancake – 3×8 (6-7 RPE)
Plank Superman – 3×8 (6-7 RPE)
- Holding your high plank, lift one arm and the opposite leg at the same time. Make sure that you are drawing your navel into your spine, engaging your abdominals and gently lifting while maintaining a flat back. You should be able to balance a foam roller on your back without a fear of it falling off.
Arm Bar – 3x :30 (6-7 RPE)
Rear Delts – 3×8 (6-7 RPE)
- With your chest supported on a bench or a ball in a downward or angled position, extend both arms towards your back, stopping when both arms are straight out to the side. Do not extend the arms behind your back. Your palms should face directly down to the ground in the extended position. Control through your shoulders as you come to the starting position.
Split Squat – 3×8 (6-7 RPE)
Hollow Holds – 3x :30 (6-7 RPE)
Rest 1-2 Minutes between sets
Foam Roll any muscles you feel excessive soreness or tightness