Your toughest week of training is almost through. Show your body some TLC today. Complete today’s active rest workout to increase your body’s stability and mobility. This rehab-based workout is designed to strengthen the small muscles that will protect your body from the average wear and tear of every Spartan Race.

Warm-Up:

Dynamic Warm Up

Main Set:

½ Mile Incline Walk 5-15% (6-7 RPE)

Hanging Scap Retractions – 4×15 (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 – 5×15 (6-7 RPE)

SL Reach with Pancake – 4×15 (6-7 RPE)

Plank Superman – 4×15 (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:45 (6-7 RPE)

Rear Delts – 4×15 (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 – 4×15 (6-7 RPE)

Hollow Holds – 4x:45 (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 19

Start from the beginning? 

Spartan Beast Training Plan: Day 1