Ever thought a 15-minute workout could bring any benefit at all? The inevitable fact is that we get sore most of the time after we train. A day or two after is when muscle soreness kicks in. Most of the time, it makes us hate life, especially if it's after a legs day. We simply don't want to move, and all we want to do is lie in bed all day.
That can be counterintuitive. Studies have shown that "light days" or "active recovery" can actually speed up the recovery process compared to taking the day off. Sometimes a quick 15-minute workout can help recovery.
However, just like our training, even active recovery should have a purpose. Instead of mindlessly going into the gym and riding the spin bike for 45 minutes, we should use our light workouts to speed up recovery.
Here is a 15-minute workout you can do to improve your recovery and get other benefits as well.
Pick an exercise you would like to work on. It could be the Bench Press, Squat or Deadlift. Do it at 50% of your 1RM.
Most people are in a slightly kyphotic posture (abnormal curvature of the spine), and doing T-spine mobility drills can help fix it.
Glute Activation Drills
Teaching our glutes to work well can help improve hip extension and play a role in improving our bigger lifts, such as Squats and Deadlifts
Working on hip mobility can help us achieve better depth on our Squats. This is the perfect time to work on Squat depth without thinking of the heavy load on your back.
Excessive pressing can cause imbalances that might affect shoulder health. Some extra upper back work can keep that at bay.
Sample 15-Minute Active Recovery Workout
- Squat: 4x6 at 50% of 1RM
- T Push-Ups: 4x10
- Single-Leg Hip Thrust: 4x10
- Goblet Squats: 4x10
- Face Pulls: 4x10
The goals are to get your blood flowing and improve recovery while working on weaknesses. Don't go heavy on any exercise. Make this an easy day to prepare you for the next hard workout.
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