COVID19 – Home Exercise Protocol
Dear human beings,
As we all know, during this challenging time it may be difficult to remain active and adapt to the situation at hand. I have designed a program to help you stay active and challenge yourself. This program is designed to be as flexible and customizable as possible, with minimal equipment required. Depending on your frequency of training and/or goals, there are different options available. Each option has a specific focus on targeting different areas of the body. For example, e.g. if you want to focus more on the lower body (glutes, hamstring etc.) choose option 2 as the priority for that day. It is not required to perform all four options in one day. Instead, it allows you to customize and tailor the program to your specific needs, you can focus on one option each day, or mix and match the exercises.
Contraindication: For those who may have injuries, please contact me. I will be able to provide modified options for you while ensuring your health goals are still achieved.
I have tried to explain each movement with detail below. For visual learners, YouTube has many tutorials for each movement in the program. Please contact my email: [email protected] for further questions.
Stay safe, stay strong, and keep moving forward!
- Coach Jay
Option 1 – Full Body Protocol
Choose the following rep protocol OR complete each movement for 1 min for a total of 5 rounds (Perform all the exercises in order = 1 round). After each round of exercise, rest for a minute.
Example: 1 min of inchworms, 1 min of BW squats, 1 min of incline push-ups, 1 min of hollow plank crunch, 1 min of reverse lunge to high knee. Then, 1 minute of rest. Repeat 5 times.
Inchworms x8
Bodyweight Squats x15 (3-5s eccentric)
Incline Push-Ups x10
Hollow plank crunch x12
Reverse lunge to high knee x15ea
Option 2 – Lower Body Protocol
Choose the following rep protocol OR complete each movement for 1 min for a total of 5 rounds. After each round of exercise, rest for a minute.
Sumo squats x15
Glute bridge x15
Multiplanar lunge x5 ea direction (Forward, 45 degrees, side lunge)
Lateral walks x15ea direction
Step-ups (Bottom of staircase)
Option 3 – Upper Body Protocol
Choose the following rep protocol OR complete each movement for 1 min for a total of 5 rounds. After each round of exercise, rest for a minute.
Incline push-up x10-15 (3-5s eccentric)
Straight arm plank to rotation 30-60s
YTW’s x5 ea
Bench dips x10-15
Standing rear flyes (3-5s isometric hold) x10
Option 4 – Core Stability Protocol (Perform each exercise 30-60s and rest for one minute after each round, for a total of 5 Rounds)
Rocking plank x30-60s
Side plank 30-s45s ea side
Leg raise x30-60s
Mountain climbers x60s
Flutter kicks x30-60s
Hollow plank hold x60s
Glossary
Eccentric – Lengthening stretch of a muscle e.g. during the squat, the quads lengthen as you descend during the movement.
ROM – Range of motion, distance between joint to joint during movements.
Multi-planar – Different planes of motion which can be referred to “multi-directional” which can be defined into 3 types of planes: sagittal, transverse, and frontal plane.
BW – Bodyweight
