“Off-Day” Circuit

Most likely you’re here because you have off-days that need to complement your on-days regarding any training you do. Let’s face it, if you’re a runner – you should really do other activities than run – this will help to improve your overall running efforts. If your sport is to lift massive amounts of weight – you should look at periods during your week where you don’t lift heavy weights to offer recovery and regeneration of your muscle tissue.

I’m a football nut and love to hear of big, heavy O & D Lineman taking up dancing to help with their footwork. Or, I’ll catch wind of a Linebacker using boxing and MMA to help with their hand speed. It’s even becoming popular for MMA fighters to engage in “natural movement” exercises to improve their endurance and mobility in the octagon. Read more about MMA and movement HERE.

We’re going to give you 5 simple movements that can be used no matter what you do (including if you do nothing at all) to keep your body ready even when you’re not “training.”

Suggested Sets & Repetitions:


Go through these exercises in a circuit for 2 – 4 sets (or whatever your fitness abilities allow)

Rocking 10 – 15 Reps
Rotational Rocking 1 – 2 Times per Side
*Try to move in a circle with the least amount of rocks*
Rocking to Lateral 1/2 Kneeling 5-6 Times per Side (Leg)

Inchworm to Spiderman 3-4 Times per Side

Alternating Side Sit 6-8 Times per Side
Alternating Tall Split Kneeling Rotation 5-6 Times per Side

Cyclone Get-Up 4-5 Times per Side

Squat to Stand 6-10 Times
Low K to Squat 6-10 Times

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