Wednesday, April 29, 2020

Wednesday, April 29, 2020 - COVID19 Training Block

Note: I am prescribing workouts based on having a pull up bar and some other equipment. If you don't have this at home, you can find many parks that have access to this. Pull ups can be done on any bar, and swings can double as TRX straps.

Warmup

10-15 minutes of dynamic stretching

Pre-Set

2 X's through:

50 jumping jacks

40 steam engines (standing alt. knee to opp. knee)

30 high knees

20 speed skaters

10 burpees

Part I (3-4 X's):

Overhead Body Squats 10-30 reps (use broom handle)

*good mobility/compound movement

On/Off Pushups 10-30 reps (one hand on object higher than other)

Pullups (5-10)

Oblique Triangle Situps

Part II (3-4 X's):

Single leg Box Squat 10-20 each leg (use bench or chair)

Incline Streamline Pushups 10-20 reps

Inverted Row 10-20 reps (use trx or swing)

Hollow Body Hold :30-:60 (streamline)

Part III (3-4 X's):

Wall Sit (60-90 seconds)

Shadow Boxing Hooks (:45)

Shadow boxing Upper Cuts (:45)

Bridge Rocker (:30)

Finisher

3 Minutes: 

6 squats + 4 pushups + 2 pull-ups