COVID quarantine was a challenging time for many. But for some, it gave them an opportunity like they had rarely experienced as an adult: a chance to work from home, not have to travel and thus be able to workout daily!
We advocated for our clients to be active daily, and if that meant doing our virtual sessions every day, we were okay with it. It was an act of maintaining sanity while sustaining a reasonable fitness level.
But, training that frequently often results in working in the middle ground: not hard enough to force change AND too hard on recovery days to get back to pushing limits.
So, as you go back to the gym, toss some focused tri-sets at the end of a workout to hammer some important areas and build the stamina back up to push hard and earn the recovery!
1) Band Pull Aparts
2) Band Neutral Grip Bent Rows
3) Band Overhead Press
Having a strong upper back is critical to being able to get back to training heavy without losing your posture.
1) Band Glute Bridge
2) Staggered Single Leg RDL
3) Band Split Squats
Sitting without having the need to get up causes some serious deficits in glute and hip strength which tends to also result in what feels like “tight” hamstrings. However, the hamstrings are commonly overstretched making them feel tight. So doing some glute/hamstring focused work makes everything feel better and prepared to train!
To make these trisets really simple, start with 3 sets of 10 reps or 10/side. Next time do 4 sets of 8 reps or 8/side and follow that up with 5 sets of 5 reps or 5/side.
Now you have 3 workouts of proper stamina work to help prepare your body for the gym!