This hump day Wednesday is a rest and restore type day. After two straight days of weighted deadlift work, I’m sure your backsides are crying a little bit! At least mine is!
There are a few options at hand, but whichever you choose please just let it be low slow active recovery.
30 seconds of work; 10 seconds of rest for 5 rounds
Hollow body rock
Single leg deadlifts
These are all foundation work movements. They SHOULD feel effortless as stand alone exercises, but the 5 rounds will add up.
Hollow Body Rock
Lay on your back, pressing the small of your back into the floor as you zip up your brace and flex your quads and calves while pointing your toes. Take your hands up so that your upper arms graze your ears. Create momentum without closing your hips (or bringing your thigh to your stomach).
To scale this movement, bring in a leg one at a time followed by your arms until you hit a position that feels solid and you can hold for 30 seconds.
Same position as the hollow body rock, except your legs will be at 90 degrees and you will extend opposite arm and leg at the same time before returning to the start position.
Working your single leg strength and control on this one. Pull one knee into your chest as you drive through the ground with your other leg, squeezing your glutes and exhaling.
Single Leg Deadlift
Just in case you didn’t get enough deadlift work on Monday and Tuesday. Work on balance and control here. Work to feel the stretch in the back of your leg as you hinge forward at the hip.
Go get after it!