All current training can be done at home and without equipment. When teams get back the goal is to get everyone competition ready ASAP and reduce the risk of injury when ramping back up. To best accomplish those goals, it will require being consistent and dedicated with the program you have received.
Please reach out to the Athletic Trainers or Matt Jackson if you have concerns and/or are unsure if you are clear to participate with the activities prescribed.
Matt Jackson (matthew.jackson@csusb.edu)
Individual preference as to how the program is implemented - NOVEMBER WORKOUT PLAN
I have student-athletes situated for 3 days of lifting and 3 days of conditioning. All of which can be done at home and without equipment. When we get back the goal is to get everyone competition ready ASAP and reduce the risk of injury when ramping back up. To best accomplish those goals, it will require you to be consistent and dedicated with the program that I have attached for you. Aside from that, hopefully it gives you something to look forward to doing each time and help fight off cabin fever. Have fun with it. Record videos or your performance and send to each other as a challenge for each other to beat. Live video competitions to see who will out perform the other.
Please reach out to the Athletic Trainers or myself if you have concerns and/or are unsure if you are clear to participate with the activities prescribed.
Warm-Up
P1) Lunge Complex (forward, lateral, reverse)
· Body weight
· R-leg lunge fwd, R-leg lunge lat, R-leg lunge rev; repeat 4 times then do other side
P2) Broad Jumps
· Be explosive and focus on distance
· Soft Landing
https://www.youtube.com/watch?v=CpmTk9kmdm8
P3) Ankle mobility
· Keep heel down and drive knee past toes
· Keep knee in-line with third toe (knee does not dive in or out)
https://www.youtube.com/watch?v=5yFeTEAbHMk
Day 1
A1) Reverse Lunge Step up with Knee Drive
· Keep arms extended over head for difficulty
· Add resistance by holding, books, bags, chair, etc. as needed
https://www.youtube.com/watch?v=r_6Fzs8nM3g
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Step Up with Knee Drive - Triathlon Training & Fitness
In this Triathlon series we will look into the Step Up with Knee Drive. Also, don’t forget to subscribe to the intosoport.com YouTube channel so that you can be the first to know when we upload new content.
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A2) Quad/Hip Flexor Stretch
https://www.youtube.com/watch?v=CZLm8-NQDVM
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True Hip Flexor Stretch - Hip Mobility Drill
Performance Therapy Tip Hip Mobility Series: Episode 3 Welcome to episode 3 of our hip mobility series, today we discuss the true hip flexor stretch. WANT TO LEARN MORE? Click here below for all my latest articles, videos, and podcasts, PLUS get my free presentation on 5 Things You Need to Understand to Master Functional Rehab and Performance ...
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A3) Unilateral Eccentric Heel Slides
https://www.youtube.com/watch?v=czBLZccGS50
B1) Reverse Plank
· If you don't have three chairs, use feet on couch
https://www.youtube.com/watch?v=OivlRpSdKvA
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Chinese Back Plank Challenge
1. Have a timer ready. 2. Grab any kind of chairs or stools. You can also use your couch if it works. The height doesn't matter. 3. Place the chairs that come in contact with your upper body approximately shoulder-width apart. The third chair should be far enough away to put your feet on. 4. Rest your elbows and feet on the three chairs, lift ...
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B2) Single Arm Towel Slide Push ups
· Full range of motion
· Drop to knees if you cannot do quality push-ups on your toes
https://www.youtube.com/watch?v=Udrea7lKDas
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Push Up Variation: Single Arm Slide-Out Push Ups
PRO TIPS: 1. Start in standard push up position — hands just outside shoulder width, neutral spine position, core engaged 2. If a full slide-out from your feet is too challenging for you, drop to your knees like in the video for a slightly easier version.
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B3) Bent Over A’s and Y’s
· Video explain proper scapular movement
· emphasis on scaps moving each rep
· You can perform Y’s lying down on stomach on a bed or table
https://www.youtube.com/watch?v=f2shm_Jz0WQ
Bent Over A’s
https://www.youtube.com/watch?v=xESInke3lV8
Prone Y’s
https://www.youtube.com/watch?v=hBRzijFzPKw
C1) Lateral Bear Crawl
https://www.youtube.com/watch?v=uWGbF1VKKTs
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Lateral Bear Crawl
Integrative Human Performance: Setting a New Standard in Health and Performance Enhancement Visit our website for articles on training, nutrition, and health: http://ihperformance.com
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C2) Single Leg Glute Bridge
https://www.youtube.com/watch?v=yFNjwkUNIao
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How To Single Leg Glute Bridge Properly
Owner of Performance Revolution Michael Hermann illustrates how to properly perform a single leg glute bridge. Find out the common mistakes to avoid along with some great tips and variations to activate your glutes and maximise the effects of this exercise. For more of the latest training and nutrition info, subscribe to this channel and also ...
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Day 2
A1) Elevated Feet Glute Bridge
· Elevated feet onto couch or a chair
https://www.youtube.com/watch?v=FIF-9WUtHo4
A2) 90/90 Shin Box with Hip Extension
https://www.youtube.com/watch?v=szFgGYSwLXA
A3) Downward Dog to Opposite Toe Reach
https://www.youtube.com/watch?v=P1-BzQfK8Qo
B1) Eccentric Nordic Hamstring Curl
· If no partner, you can put heels under couch, coffee, table, bed, etc.
https://www.youtube.com/watch?v=rD4PEflj0oc
B2) Elbow Plank
· Video instruction is good
· Don't love the position of the person (would like to see hips drop a couple inches)
https://www.youtube.com/watch?v=L05gJckJLcU
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Front Plank - YouTube
Pitch Perfect Riff-Off with Anna Kendrick & The Filharmonics - Duration: 9:35. The Late Late Show with James Corden Recommended for you
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B3) Sliding Lat Pulls
· Lay on towel to help slide across floor
https://www.youtube.com/watch?v=ffCIoiP1n8g
C1) Plank Slide Throughs
· Avoid your body and hips from rocking side to side
· You can use weight that you used for alternative dumb bell row (B1)
https://www.youtube.com/watch?v=VZu_vpolFJY
C2) Hollow Body Hold
https://www.youtube.com/watch?v=BQCdzRPE9Ao
Day 3
A1) 1-Leg RDL
· focus on hips traveling back
· lightly touch heel to wall, dresser, bed, fridge, etc
https://www.youtube.com/watch?v=gcIg_lImcWw
A2) Assisted Leg Lowering
· No band, use towel
· No towel, use wall
https://www.youtube.com/watch?v=-H7I7avaJO0
A3) RFESS = Rear Foot Elevated Split Squat
https://www.youtube.com/watch?v=-OFPcfQ3LaE
B1) Alternative 1 Arm Row
· Can use a water gallon
· First video shows how to do a dumbbell row
· Second video shows performing it with water gallon
1 Arm dumbbell row
https://www.youtube.com/watch?v=uGsSDdKfINo
Water gallon single arm row
https://www.youtube.com/watch?v=XaZqPtlZfQ8
B2) Push-Ups
https://www.youtube.com/watch?v=HvZavIqYoPM
B3) Kneeling T Spine Rotation
https://www.youtube.com/watch?v=uzrQ_CzN7Ic
C1) Yoga Headstand
· Start at your current ability level and work to improve
· start slow, make sure surrounding area is safe
https://www.youtube.com/watch?v=ITBdNnZ8k2I
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8 Steps to a Perfect Yoga Headstand
Learn more online: http://www.YogaBody.comLearn how to do a headstand without using a wall: 1. Measure your elbows and place elbows onto mat 2. Open hands and make a fist onto the mat 3. Place the flat part of your head on the mat 4. Tuck toes under and lift toes up 5. Walk your feet in towards your head 6. Tuck knees into chest 7. Align knees ...
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C2) Tall Plank w/ Foot Slide
· Wear socks or use towel under feet
· Keep hips facing floor and core engaged
https://www.youtube.com/watch?v=IRz7xHJPM1Q
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SPRINTER TRAINING!!! Sprinter Sliding Knee Drive Reverse Ab Rollout on Slide Board
Here I have bodybuilder & physique athlete Ben Lai performing a simple yet very effective core & hip exercise that can easily be performed at home with socks on a hardwood floor. More on this drill below. Need more help with your home workouts and bodyweight quarantine training? Check out my BODYWEIGHT TRAINING REDEFINED program (save 50% or ...
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Conditioning
Triple jump into sprint
https://www.youtube.com/watch?v=0HfGHvnxMc8
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Triple Jump to Sprint - YouTube
How to warm-up for sprints, long & triple jump - Duration: 2:35. John Shepherd track & field coach - author & editor 2,221 views
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Thank you,
