Covid-19 Home Workout
Muscle/Joint Warmup
Joint Circles
Joint Circles
Good Morning Squats
Spider Crawls
Cossacks
Cat/Cow
Thread The Needle
Samson Stretch
Cuban Muscle Snatch (dowel, PVC pipe, or rope)
Spider Crawls
Cossacks
Cat/Cow
Thread The Needle
Samson Stretch
Cuban Muscle Snatch (dowel, PVC pipe, or rope)
Flexibility Stretches
Russian Baby Makers
Prayer Stretch
Towel Stretch
Pigeon Stretch
Straddle Reach/Wall Splits
Russian Baby Makers
Prayer Stretch
Towel Stretch
Pigeon Stretch
Straddle Reach/Wall Splits
Strength Exercises
Single Leg RDL
Pistols (or variations)
Handstand Holds or Shoulder Taps
Air Squats (15-15-15 tempo)
Pistols (or variations)
Handstand Holds or Shoulder Taps
Air Squats (15-15-15 tempo)
Power
Pick one or two:
Jumping Lunges/Squats
Box Jumps
Standing Broad Jump
Pick one or two:
Jumping Lunges/Squats
Box Jumps
Standing Broad Jump
Core Strength
Do half the list one workout, half the list the next workout:
Alligator Rolls (Supermans/Hollow Hold)
Weighted Supermans
Butt Walks
Planks
Wall Walks
L-Sits or Pike Ups or Straddle Pike Ups
Alligator Rolls (Supermans/Hollow Hold)
Weighted Supermans
Butt Walks
Planks
Wall Walks
L-Sits or Pike Ups or Straddle Pike Ups
Workout Strategy - how to do this program:
The Joint and Muscle Warmup should be done first, once daily, every day.
The Joint and Muscle Warmup should be done first, once daily, every day.
The flexibility stretches, if used as an additional warmup, should be 15-30 seconds each. If used at the end of the workout to develop new range of motion then they should be done PNF or Contract/Relax style for 2-3 rounds.
The Strength sections should be done in one of two ways: either 1-3 sets with near-maximal effort or multiple sets at one-half to three-quarter effort (aka Grease The Groove).
If you are stuck in the house all day long I'd strongly suggest trying Grease The Groove, both for efficacy and to get yourself moving throughout the day. Do each strength exercise at 50%-75%, stopping WELL short of max effort. Never go to failure. Repeat these submaximal sets throughout the day, accumulating as many reps or as much time under tension as possible.
The Power Exercises should be done once every day or every other day for 1-2 sets. Choose only one or two exercise per workout
Video Links to Exercise Demos:
Thread The Needle:
Thread The Needle:
Pistol scaling:
Butt walks & Alligator Rolls:
Weighted Supermans:
Cat/Cow:
Travis Janeway hip warmup:
Lateral Lunge
Cossack Lunge
Straight Leg Lunge
Twisty Lunge
Pretzel Magic
Lateral Lunge
Cossack Lunge
Straight Leg Lunge
Twisty Lunge
Pretzel Magic
