Introduction to Active Rest Sets – Day 16 of Fitness in Recovery

Active rest between exercises is a great way to keep your heart rate up during the entire workout, and allow you to do more work in less time. If you have limited time in your day to workout then give active rest sets a try.

Daily Workout Routines From a Personal Trainer

I’m Trevor, the personal trainer at Morningside Recovery. Today I’m doing an introduction to Active Rest Sets. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day 16 of fitness:

Part One: Stretching

Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.

Chest Stretch

• This can be done ideally with a lacrosse or tennis ball.
• Place the back of your hand on your lower back to expose the tissue of your chest.
• With your other hand place the ball between your chest and a wall and slowly roll the ball around the area.

Pass Throughs

• This drill can be done with a pvc pipe or a broom stick.
• Shrug your shoulders up and with straight arms bring the pipe over your head and behind your back and then to the front again.
• Make sure you have wide enough grip that you can perform this movement with straight arms.

Foam Roll (Lat)

• From your back roll to the side and lift up one arm over the roller.
• Put the pressure of the roller right under your armpit.
• Roll back and forth just a few inches right on the “meaty” part of your lats (latissimus dorsi).

Part Two: Strength

After each set, perform 5-10 box jumps then rest 60 seconds until the next set.

• Bench Press 4×10-15
• Bodyweight Row 4×10-15
• Arnold Press 4×10-15
• Incline Dumbbell Row 4×10-15

Bench Press

• Before beginning this movement always make sure you have someone to spot you.
• Sit at the end of your flat bench first. Then lie down by lowering yourself back on the bench.
• Keep your feet flat on the floor, grab the bar right outside shoulder-width, and press the bar up straight out of the uprights over your shoulders.
• In a diagonal line bring the bar down to your mid-chest while keeping your elbows at about a 75 degree angle from the torso.
• Once the bar reaches your chest immediately press the bar back up over your shoulders.

Arnold Press

• This movement is great for practicing that forward elbow position that is ideal for the Barbell Press above.
• Start with a dumbbell in each hand on a bench that has you sitting in good upright position.
• Bring the dumbbells up to shoulder level with your palms turned towards you and your elbows forward.
• Press the weight up over your head whole rotating your palms so they face away from you at the top.
• Make sure the weight is directly over your head and not pressed out in front of you.

Incline Dumbbell Row

• Place dumbbells on the sides of an inclined bench and lay face down with your chin over the top.
• Grab the dumbbells and with your palms facing each other begin pulling your elbows back and the weights towards your ribs.
• Squeeze your back for a moment and the lower the weights back down to the starting position.

Active Rest Sets and Recovery

When you’re working out in recovery, active rest sets can be a great way to shake up your usual routine. If you need extra assistance or support during recovery, consider our alumni program or aftercare program. Both can give you the support you need during your journey. Call Morningside Recovery today at 855-631-2135 to learn more about our post-rehab options.