As I said in a recent post, I have struggled keeping up. As it turns out, when you have a family, a full time job, and side projects it is tough to add something else on with any consistency. That being said, my boys Brandon and Jocko Willink are helping to get me re-motivated and keep going. I have been keeping up a bit better the last couple of weeks with my nutrition plan (I’ll discuss in a future post) and I have actually been pretty consistent lately with my workouts. I wanted to share what my current beast workout routine looks like.
I used to be a foam roller denier. The idea seemed a bit silly to me- to try and mash your tendons and muscles on a ball or roller to make them feel better? Yeah, right. I now think it really does help. I have noticed a pretty big decrease in some chronic tightness and pain in certain parts of my legs after doing it for a while. It is hard to say whether the relief I feel is because of the foam rolling, stretching, or both, but something is working. Here is how I usually start my beast workout routine, with rolling on some foam (if you would like to see how these are done I’m sure you could google the body part and “foam roller”):
- Hip Rotator
- Upper Spine
- Quad/hip flexor/IT band
I try and get at least 10-15 passes on each part and if an area feels particularly tight or painful I’ll go really slowly and hang out on that portion for a while.
I already gave some basic stretching ideas in another post, but here are some I have been doing lately:
- Kneeling Quad Stretch
- 90/90 stretch
- Leg Lowers
- Adductor Hip Rock
I am not quite sure what makes this set of exercises “mobility” as opposed to just stretches or exercises, but that’s what my program called them so that’s how I classified them. Once again, I think I am using the right names so if you would like to see them done correctly, Google is your friend:
- Hip Lift 3×10 seconds
- Supine Psoas stretch with resistance band 3×10 reps
- Kneeling T-Spine Stretch 10 seconds on each side
- Front Plank 3×30 seconds
- Side Planks 3×30 seconds (I rarely do these)
- Single Leg Romanian Deadlifts 10 reps each side
- Ankle Stretch (Basically, be flat-footed and bend your knee forward until it touches a wall)
This is, I suppose, the actual “workout” portion of the routine. There appears to be a lot of steps before getting to this point. In reality, I can usually get through all of the above (with the exception of side planks) in about 15-20 minutes. From here on, it’s time to sweat. I do the follow in 3 sets of a circuit:
- Toe Touch Squat- 10 reps. On this I bend down and touch my toes with straight legs then move my knees forward into the bottom of a squat position. There will be a kettlebell on the floor which I pick up lift over my head and stand up with.
- Hip Hinge- 10 reps. I’m supposed to use a pvc pipe but I just use broom sticks. I place it across my back like the barbell on a squat but I bend at the hip and with a straight back try to go parallel.
- Push Ups- 10 reps
- Box Jumps- 10 reps (though I’m currently faking it since I haven’t bought a box yet)
- Farmer Carry for 45 seconds
All of the above usually puts me at about 45 minutes or if I’m going slow, an hour. Lately if I finish all of it and am feeling good I will also add in some of the traditional basic lifts like overhead press, squats, bench press or deadlift. I finish the whole thing up with some sprint intervals on my Airdyne bike.
Recovery and Waiting Until It Doesn’t Hurt
Bailey discussed recovery in his recent post too. I have been learning to listen to my body while I’m doing the workouts. It’s important to work hard, but nowadays, if I get under the bar and don’t feel like I can do the lift with really good form I just don’t do it. If my lower back is hurting and I’m worried I might not get that deadlift done correctly, then I stop. To me, at over 30, injury prevention trumps getting that extra set every day and that’s been an important lesson I’ve learned so far this quarter after a lot of inflamed knees, elbows, and painful lower backs.
So that is what my current beast workout routine looks like. I try and do this full workout 3 days a week and on the off days I try at least to walk if not ride my bike. As we have some running challenges planned I also recently started the C25k program so time will tell if that is going to work.