I have started doing these neural charge/active recovery workouts on my days off, and so far it’s going pretty good. But, as CT mentioned in the live spill, you have to rotate exercises every so often. I was looking for some good exercises to use during these days.
I only have 1 barbell to use, and I usually use that for cleans or snatches as the first exercise. I do jumps, push ups, and dumbbell snatches throughout my actual workouts as activation so I don’t generally use them in a neural charge workout.
So the advice I am asking for is some good active recovery exercises that you guys like to use.
[quote]howie424 wrote:
I have started doing these neural charge/active recovery workouts on my days off, and so far it’s going pretty good. But, as CT mentioned in the live spill, you have to rotate exercises every so often. I was looking for some good exercises to use during these days.
I only have 1 barbell to use, and I usually use that for cleans or snatches as the first exercise. I do jumps, push ups, and dumbbell snatches throughout my actual workouts as activation so I don’t generally use them in a neural charge workout.
So the advice I am asking for is some good active recovery exercises that you guys like to use. [/quote]
Thanks for posting this CT. I’ve used numerous variations of these so far. I am wondering if using the bands during a neural charge workout should be limited to the 9-12 second window as with the regular workouts, or if it would be better to reduce the time to 5-7 seconds per set?
So far I have limited my neural charge movements to 1-3 repetitions per set. Would you suggest adding a rep or so as the nervous system adapts to the movements over a 2-3 week period?
[quote]howie424 wrote:
I have started doing these neural charge/active recovery workouts on my days off, and so far it’s going pretty good. But, as CT mentioned in the live spill, you have to rotate exercises every so often. I was looking for some good exercises to use during these days.
I only have 1 barbell to use, and I usually use that for cleans or snatches as the first exercise. I do jumps, push ups, and dumbbell snatches throughout my actual workouts as activation so I don’t generally use them in a neural charge workout.
So the advice I am asking for is some good active recovery exercises that you guys like to use. [/quote]
BODYWEIGHT UPPER
Incline plyo push-ups
Plyo push up
Close grip incline plyo push-ups
Close-grip plyo push ups
Diamond incline plyo push-ups
Diamond plyo push ups
Depth push-ups
Side-to-side plyo push ups
Whole body push-up projection
BODYWEIGHT LOWER
Vertical jump reset
Vertical jump series
Frog jump
Box jump
Depth jump for height
Depth jump for length
Broad jump reset
Broad jump series
Bulgarian squat jump
Split squat jump
Stair climb jump
Side-to-side hockey jumps
Side-to-side tuck jump
Tuck jump
Jump lunges
Ankle jumps
Speed lunges
MEDICINE BALL
Chest throw kneeling
Chest throw with forward lunge
Soccer throw
Medicine ball slam
Throw up â?? catch â?? and slam
Snatch throw
Push press throw
ELASTIC BANDS
Speed press
Speed press alternated
Speed chest press
Speed chest press alternated
Speed lat pulldown
Speed pulldown alternated
Speed rowing
Speed rowing alternated
Speed curl
Speed curl alternated
Speed triceps extension
Speed triceps extension alternated
Push-ups with added band
Pull-through and swing
BLAST STRAPS
Push up
Rowing
Rear delts
Straight-arms to hips (lats)
Face pull
Curl
Triceps extension
External rotation
BARBELL
Power clean
Push press
Power clean and push press
Power snatch
Snatch jump
Clean jump
Snatch high pull
Clean high pull
Speed squat
DB
DB swing
1-arm DB clean and press
1-arm DB snatch
DB jump squat
DB jump lunges
PROWLER/SLED
Pushing
Dragging backwards
Pull-through
Front raise
Chest press
Rear delts high
[/quote]
This is awesome, thanks CT. alot of these exercises people can do right in their home in the morning to kick start their day, which really comes in handy for me personally. i dont think i will ever have trouble figuring out what to do for a neural charge workout again.
[quote]howie424 wrote:
I have started doing these neural charge/active recovery workouts on my days off, and so far it’s going pretty good. But, as CT mentioned in the live spill, you have to rotate exercises every so often. I was looking for some good exercises to use during these days.
I only have 1 barbell to use, and I usually use that for cleans or snatches as the first exercise. I do jumps, push ups, and dumbbell snatches throughout my actual workouts as activation so I don’t generally use them in a neural charge workout.
So the advice I am asking for is some good active recovery exercises that you guys like to use. [/quote]
BODYWEIGHT UPPER
Incline plyo push-ups
Plyo push up
Close grip incline plyo push-ups
Close-grip plyo push ups
Diamond incline plyo push-ups
Diamond plyo push ups
Depth push-ups
Side-to-side plyo push ups
Whole body push-up projection
BODYWEIGHT LOWER
Vertical jump reset
Vertical jump series
Frog jump
Box jump
Depth jump for height
Depth jump for length
Broad jump reset
Broad jump series
Bulgarian squat jump
Split squat jump
Stair climb jump
Side-to-side hockey jumps
Side-to-side tuck jump
Tuck jump
Jump lunges
Ankle jumps
Speed lunges
MEDICINE BALL
Chest throw kneeling
Chest throw with forward lunge
Soccer throw
Medicine ball slam
Throw up �¢?? catch �¢?? and slam
Snatch throw
Push press throw
ELASTIC BANDS
Speed press
Speed press alternated
Speed chest press
Speed chest press alternated
Speed lat pulldown
Speed pulldown alternated
Speed rowing
Speed rowing alternated
Speed curl
Speed curl alternated
Speed triceps extension
Speed triceps extension alternated
Push-ups with added band
Pull-through and swing
BLAST STRAPS
Push up
Rowing
Rear delts
Straight-arms to hips (lats)
Face pull
Curl
Triceps extension
External rotation
BARBELL
Power clean
Push press
Power clean and push press
Power snatch
Snatch jump
Clean jump
Snatch high pull
Clean high pull
Speed squat
DB
DB swing
1-arm DB clean and press
1-arm DB snatch
DB jump squat
DB jump lunges
PROWLER/SLED
Pushing
Dragging backwards
Pull-through
Front raise
Chest press
Rear delts high
[/quote]
thanks, this certainly come in handy. I just didi a neurel recharge workout using only bw excerises, this list certainly gave me more options to choose from
