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Spartan Beast Training Plan: Day 4 - Active Recovery

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Spartan Beast Training Plan: Day 4 - Active Recovery
Presented by Spartan Training®

Keep today’s exercise weight light and spend today honing in on your body awareness. If you are experiencing any abnormal aches and pains, increase your active mobility in that area, and keep weight for that area low, but do not avoid the exercises altogether.

Perform this workout in a circuit. Complete one set of each exercise before beginning a new set.

Warm-Up:

Dynamic Warm Up

Work Out

½ Mile Incline Walk 5-15% (6-7 RPE)

Hanging Scap Retractions - 4x12 (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 - 4x12 (6-7 RPE)

SL Reach with Pancake - 4x12 (6-7 RPE)

Plank Superman - 4x12 (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 - 4x:30 (6-7 RPE)

Rear Delts - 4x12 (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 - 4x12 (6-7 RPE)

Hollow Holds - 4x:30 (6-7 RPE)

Rest 1-2 Minutes between sets

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow? - Spartan Beast Training Plan: Day 5

Start from the beginning? - Spartan Beast Training Plan: Day 1

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Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.