Does doing the Home WODs mean I should do them everyday, and not take a rest day?
Being that we are stuck working out at home with minimal to no equipment, the workouts are definitely much different than before. We don’t have barbells that we can load up to maximal loads. This means there’s a lot less things that will greatly tax your CNS (central nervous system) like a heavy deadlift used to, making you feel like you need a rest day to follow. That being said we are still really pushing the intensity! I feel pretty confident to say probably even more so than many days at the gym because without a heavy load or complex movement in there it may look “easier”. In regards to what this means for taking rest day, you will probably be able to workout more days in a row since our bodies have an easier time recovering from less CNS intensive loads, but volume will still continue to add up. Especially with elevated intensity you’ll probably have a general sense of fatigue rather than feeling slow or sore like before. Instead of 2 rest days a week it may look something like 2 rest days every 10 days, or 1 full rest day a week with one day where you drop the intensity drastically and use as active recovery.
What’s the best way to build better posture?
Posture is a direct result of strength and stability through your upper back, posterior chain, and core. There are hundreds of exercises to help with everyone of these areas. My top suggestions in regard to each are anything that is single side focused (unilateral) and to incorporate isometric holds. Your posterior chain consists of your low back, butt, and hamstrings, so single leg toe touches (or deadlifts) as well as glute bridges are excellent for strength development, and glute bridge holds are an excellent isometric hold. The core includes your stomach of course, but also your sides and back. Planks, both normal and side, along with superman holds make for good stability. Our upper backs are commonly what results in poor looking posture now a days since many of us are hunched over in front of computers all day. Floor facing angels wake up all the muscles around our shoulder blades better than most things I can think of, and they go through a full range of motion. You can do all the corrective exercises you can find, but if you spend most of the day in a bad position you won’t be able to out train that habit. Be extra aware of how your sitting and standing during the day and this will correct itself much quicker.
How should we expect barbell and rig work to feel when we get back?
It looks like the earliest we’ll be able to get back into the gym will end up being over a month since we were last in there. Ill be totally honest, even if you’ve been working out every day some of that strength will have diminished. Now it isn’t going to be drastic at all! As long as you’ve been moving and consistently exercising most of the raw strength ability will be there, but we have to wake it back up. Having not moved a barbell or done specific movement patterns, like pull ups, those things are just going to be rusty. Think if you learned how to play guitar or drive a stick shift when you were a kid, and then didn’t do it again for 10 years. The first time back these things would be really rough and feel very unnatural, but very quickly they would feel as second nature as they used to. This is because we already had the software to know how to do these things, but it needed a minute to re-download and boot up. The same will apply to most things in the gym since, even though 2 months seems like a very long time, it isn’t really long enough to see substantial decreases in strength. Especially if you’ve been doing other things to work on your fitness.
Should I be taking time to cool down after every workout?
I personally have never been one to do general cool downs after most workouts, but I do think it’s important to continue moving while your body gets back to its normal state afterwards. I often use accessory work to do this as most of the time those movements will be things that move the same body parts that you taxed in the workout. If a workout leaves a specific muscle group especially tight or full of blood then taking 5 or 10 minutes to stretch out will definitely help you out the next day or two to come.