If you are pushing yourself during workouts like many of those seeking military or special ops training programs, you need a day off, or at least an easy day. Here is a good combination of warm-ups, cardio events, and cool-down stretching that will help you keep moving, work out some soreness, and take an easy day just to work off a stressful event or busy week:
- Cardio warm-up and stretch PT
- 10 minute warm-up jog or bike, elliptical, row (if you need a non-impact day)
Dynamic Stretch routine:
- Butt kickers, Frankenstein walks, side steps, high knees, walking lunges at 10 per leg, side step squats at 10 per side (go slow and stretch with each rep).
- Run, bike, row, elliptical, or swim 20-30 minutes for distance. (Remember to stretch!)
Static Stretch for 10 minutes:
Full-body, but focus on hams, calves, thighs, ITB, hips, if running is making you sore. See this lower back plan for more ideas.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.