Spare training day... suggestions

[RTB]

I'm currently doing a 4 day 531 boring but big programme and have been for the last 6 months or so. I do the basic 531 bbb workout (day 1 deadlift, day 2 benchpress, day 3 squat, day 4 shoulder press) followed by 3 or 4 related accessory movements on each day. Today was shoulder press .

I've recently had to change gyms and now go during the working day, I've therefore rejigged my daily routine, and get in to work earlier and leave a bit later, therefore I've got extra gym time on a Friday that I'm not too sure what to do with.

For the last few weeks I've been doing a bit of cardio or setting myself entertaining challenges like how many body weight bench presses can I do in 10 minutes, or how many pullups or how many squats I can do without putting the bar down. Basically I spend about an hour titting about on a Friday.

So, any suggestions as to what I could do with this extra workout slot?

Edited by RTB on Thursday 24th May 13:02

[Ho hum]

Do some conditioning - farmer's walks, sled work, etc.

Do some core work - sit ups, various planks

Do some flexibility/stretching work - work on your back, hip flexors, shoulders, hamstrings etc.

[Hoofy]

I'd use whatever you're not using tomorrow.

I have a day when I work on mobility, agility and flexibility. Other ilities available.

On this day I also do stuff like KB swings, light gym bike pedalling, calf raises, feet raises (avoids shin splints when playing tennis).

[popeyewhite]

Ho hum said:

Do some flexibility/stretching work - work on your back, hip flexors, shoulders, hamstrings etc.

Stretching will speed recovery, help prevent injury and improve performance. If you like chuck in some light high rep rotator cuff cable exercises at the end. Think long term.

[smiffy180]

Hoofy said:

I'd use whatever you're not using tomorrow.

I have a day when I work on mobility, agility and flexibility. Other ilities available.

On this day I also do stuff like KB swings, light gym bike pedalling, calf raises, feet raises (avoids shin splints when playing tennis).

What are feet raises?
I'm having issues with shin splints from yoke...

[Hoofy]

smiffy180 said:

Hoofy said:

I'd use whatever you're not using tomorrow.

I have a day when I work on mobility, agility and flexibility. Other ilities available.

On this day I also do stuff like KB swings, light gym bike pedalling, calf raises, feet raises (avoids shin splints when playing tennis).

What are feet raises?
I'm having issues with shin splints from yoke...

Might also be called toe raises.

Stand against a wall and lift your feet/toes off the ground, pivoting at the heels. It activates and strengthens the muscles in the front of the shins. Probably the only muscles in my body stronger than yours.

Can also do it in yoga's "warrior pose" - experiment with different distances of feet for different levels of activation force.

Shin splints happen when these muscles are weak and start to detach from the bone. Avoid pushing through the pain by running etc as corrective surgery is the only option if you go too far.