Its Wednesday and that means Active Recovery Day for OP18. We use Active Recovery as a way to perform a light exercise and help warm the body up to devote time to a good stretch session and foam rolling. Taking that break day is important for your body, however doing nothing can make any soreness worse while light/slower paces can help warm you up enough to perform the neccessary steps to reduce the pain you feel. Do you follow an active recovery or rest day? Let us know below
Today we have a bit more Strength Training to add into your gym workout for the day. This is a unique addition as it is not designed to increase over all strength as much as increase stabilizer strength. Let's look at the breakdown further.
Breakdown: 10 Reps at 65lbs each hand
Dumbbell Bench Press - By using 2 separate dumbbells for this movement each arm will need to stabilize the path of the weights. Everyone uses a bar frequently for bench press which can allow a weak side to get assistance. We aim to bring that weak side up to par rather then continuing to lag behind. We recommend 65lbs for each hand however adjust to get the best benefit from the reps performed.
Its HIIT Monday and we didnt forget about all our loyal fans!!! We have had an extremely busy week preparing lots of new programming for everyone and some exciting announcements for the near future!!! Stay tuned and look for our posts releasing the great news as they come up. Without further ado let's break this down.
Hand Release Push-Up - The Army is changing the PT test and this is a major change right here. Hand Release Push-Ups can be deceptively difficult as they rob you of strength while doing them. Get practicing now for a new challenge on an old favorite.
Leg Tuck - This movement seems simple but has some technical skill involved. You hang with your body facing parallel to the bar. Then simply lift your knees until they touch your elbows. Try this workout out and let us know how you fair.
Saturday is HIIT day, and we have plenty of high intensity in this workout. With the combination of thrusters and double unders you will be gasping on the ground by the end of this workout.
Thrusters - These are completed at 75lbs, keep in mind your form and breathing during the movement. Breathing will be key to keep from gassing out too early during this workout. Double Unders - These are short and quick which will get you right back to your thrusters. If you are unable to complete double unders switch to single unders and double the reps.
Its Thursday and Valentine's Day!!! So grab your valentine and crush this quick HIIT workout together. This one should be fairly quick meaning it can be a good workout on the go or added on to other work done. Rep scheme is 21-15-9 calorie skierg with 3 muscle ups after each completed calorie set. This can be a smoker due to the full body nature of both movements. Breakdown:
Skierg - We prefer to use the "double pole" method which requires pulling both handles down and squatting simultaneously. This provides good power and an easy breathing cadence. Muscle Up - There are a few techniques here obviously but we just want you to get your bodyweight above that bar into position. If you are still not proficient, add a band to the bar and use that to assist you for a scalable option.
Its Wednesday and therefore Active Recovery day. This is the day during the week you knock out a slower longer exercise to just get the blood flowing and loosen up the muscles for a good stretch or foam rolling session afterwards. Active recovery is important due to the need for rest while still allowing yourself the a way to not totally cramp up or become sore from previous workouts.
Bike - Today is a marathon bike, so hop on the bike and get comfortable. Search in the settings for marathon and it should count downwards for you to make it easier. This is a great time to listen to a podcast or music and relax in the gym.
Its Tuesday which means strength training. During this next month you may notice the rep scheme has switched to variations on the Every Minute On the Minute style. This helps you put in continuous reps without taking huge rest periods. Today we are use 1:30 for each rep of the 5 sets of 10 reps. Total workout time 7:30 while completing 50 reps.
Front Squat - A great exercise that improves balance and strength. The weight you should be looking to use is something that puts you at around 7 for Rate of Perceived Exertion (RPE). Keep your form good and complete the reps inside your time frame. If done early rest until that time goes off again.
Todays High Intensity Work may be a bit of a grind for some people if these movements are something you struggle with. Scalable options will be included to both increase and decrease difficulty below. Tag a friend who could use a good grind after the weekend to clear their head for the new week ahead.
Push-Up - Total you will be completing 150 push-ups during this workout. Rx will be considered normal push-ups all the way through, to scale harder you may wish to progress to pike push-ups or decline push-ups, to scale down complete as many as possible normal then go to 6 point push-ups to finish. Form should include lowering until your triceps are parallel to the ground (pictured) and then full lock out at the top.
Double Unders - The as we have previously mentioned double unders are a great coordination exercise, however some people dont have the timing. If you need to scale down go to single unders and double the amount for each rep count.
Who's ready for a High Intensity Workout? You all are and since its Saturday we got you covered. Today is a shorter one that can be tossed into other workouts you already have planned. Scale accordingly to make this work you at about 8 out of 10 on the rate of perceived exertion.
Double Unders - 1st up we have the potentially dreaded double unders. These are a definite skill workout, if you're good at them they're tolerable. If you are bad these make for a long day. To scale for those who simple can't get 1, double the number to 100 and complete single unders.
Push Jerks - Weight will vary here per person so we didnt prescribe weight. Remember you are going for an exertion level of 8 out of 10. So you want a weight that you can complete easily the 1st round but will be difficult by the later rounds