Weights 2

School closure training schedule/program:

Monday/Thursday: Push, core, and Posterior Chain:

Suggested Bodyweight exercises:

-Pushups and pushup variations(clap, wide, close, physioball, etc.) 4 sets, reps should vary until they are very difficult to maintain form and repetition.

-24ś: 3 sets, use anything safe(heavy books, things from garage, etc.)

-mountain climbers: 3 sets of 25

-V-ups: 3 sets of 25

-side star holds: 3 set of 5 each side for five seconds.

-glute-ham leg bridges: Off of anything that is about knee high." 3 set of 10 on each leg, do both leg together if single leg is too difficult.

-Russian twists using a ball, med ball, heavy pillow, etc. 3 X 30, focus on speed on change of direction.

-weighted hamstring stretch, single leg: 3 sets of 10 for each leg, using a 5-10lb. object.

-single leg calf hops: 3 set of 12 on each leg, doing a calf raise into a hop.

Tuesday/Friday: Pull and front anterior chain:

Suggested bodyweight exercises:

- Explosive lunges: 3 sets of 20 total

-Explosive ball throw: with med ball or sport ball, coil in explosive position on knees, and extend hips while throwing the ball as a ¨chest pass.¨ 3 sets of 10 throws.

-Twisting ball throws: With med ball or sport ball, coil in explosive ¨batters position towards target, with ball by your back ear, throw ball while twisting hips through and pushing off back foot. 3 sets of 6 throws. each side.

-pullups of racks pulls: Any area around the house or at a park to do pull-ups or rack pull movements. Be creative! A stick across 2 stable chairs(use a towel underneath stick so you don´t affect anything negatively), monkey bars, etc. 3 sets to failure.

-1 leg squats: Holding onto something for safety, go down as close to parallel as possible, and keep torso straight. 3 sets of 10 on each leg.

-Step-ups: 3 X 10 each leg on a bench, chair or raised platform.

-Hammer curls: With light weighted objects, 3 sets of 20 total.

-Weighted tactical lunges: with a weighted object on inside hand, do 14 reps of lunges while pausing in the full lunge positions to pass object between leg inside to outside hand. 3 sets of 14

If you do these exercises twice a week with two to 3 days rest between each focus day, you should see gains. I will give more specifics if we need after spring break, but this should be a good workout for the next two weeks! If you haven´t started anything up to now, you could do a Wed/Sat and Thur/Sunday split this week and a Tues/Fri Wed.Sat split next week.

Also, you can make excuses for this Pandemic being a reason not to train, or you can push yourself HARD and know you are getting stronger compared to others that are making excuses. YOUR CHOICE!!

You can also do these on your own and stay a safe distance away from others. Obviously, if you are not feeling well, back off from your training until you feel better,