To accelerate off-day recovery, do some "catch-all" mobility drills like this one, which I like to call the world's greatest stretch because it accomplishes so much.
"Catch all" drills are exercises that target multiple areas of the body in one sequence, placing an emphasis on full-body motor control recruitment as opposed to a more specific or targeted drill such as glute or lat activation.
The art and functionality of the flow-based movement session fits perfectly into my idea of prioritizing what's important for active recovery days. Not only are we hard-wiring functional movement capacity, we're elevating the heart rate and stimulating the active muscle pump of the body to aid in recovery.
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Holiday Workout
It's that time of year again. The most dedicated and hardcore lifters are still in the gym for two hours a day, six days per week, while the rest of us (a.k.a. the non-loser majority) are facing a time-crunched, often unavoidable four to six week period packed full of bullshit shopping, crowded malls, kick ass family get-togethers, boring-as-all-hell family get-togethers, parties with friends, parties with co-workers, parties that you just crashed, and hangovers.
The Lost Training Method
From squats to Olympic lifts, this "forgotten" type of training has helped shatter PRs and even world records. Check it out.
Tip: End Every Workout With Your Worst Lift
Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.