This workout is a great way to prime to the body to recover after a big tournament, hard practice, or mid-week after a few days of lifting. The key to performing at your best, is to know when to push it and when not to. If you are in pain, try some light cardio or yoga instead, but if you are not too sore, then this workout is excellent for maintaining load without stressing your joints.

Exercise Plan

Superset 1 - Core strength
- Bird Dog 2×10 (each side) - pick a variation that is challenging
- Supine Twist with Arm Bar 2×5 (each side) - pick a weight that is challenging without losing good form
Superset 2 - Full body activation
- Dead Bug 2×10 (each side) - pick a variation or weight that is challenging
- Turkish Get Up 2×3 (each side) - maintain excellent form; if this is too difficult, try the get up to high bridge variation detailed in the video; could also replace with a famer’s carry, glute bridge, or other full body but low elastic exercise.
Superset 3 - Isometrics
- Spanish Squat 3×45 sec holds - keep the shins perpendicular to the floor and the chest up while sitting back as far as you can; go as heavy as you can so that you achieve a 7-9/10 burn by the end of the 45 seconds; decent rest between sets; alternatives are wall sits, single leg variations, lunge isos, and leg extension isos.
- Hamstring Iso 3×45 sec holds - double leg to start, single or weighted for more of a challenge; the farther your foot is from your glutes, the harder and more targeted the exercise is for the hamstrings.
If you are feeling strong, you can add a second isometric exercise here, such as a split squat iso hold or seated leg extension iso hold.
Cardio or Agility - pick one or the other; the goal is to elevate the heart rate to at least zone 2; choose cardio options such as bike, running, swimming, skiing, rowing, etc if you feel extra sore, any joint paid, or especially fatigued. If you feel good, short agility ladders or light change of direction, extensive plyometrics, can also achieve the same cardio benefits if you are looking for a little bit more bounce.

This workout was designed with input from the physical therapists and strength coaches at Aretas Physical Therapy and Performance. I’ve worked with many PTs over the years, but Kevin Ecker, Nate Hornung, and the rest of the staff at Aretas are some of the best. They learned who I was and what my goals were, they cared for me as an athlete and a person, they helped create a team of experts around me, and ultimately they guided me down the path to recovery and return to competition. Whether or not you are injured, I strongly encourage you to visit one of their location in Wauwatosa or Hales Corners to see how they can help you reach your true athletic potential.

Active Recovery Workout with Pro Volleyball Player Tomás Goldsmith