1x:30sec per limb
Foam roll/lacrosse ball/Wine bottle /nalgene roll
Calves, Quads (inner + outer), Lats + upper back (but not with the wine bottle!)
Low lunge, Pigeon, Runners stretch
3 rounds of
:15 sec Banded/towel pull apart hold
:15 sec max wall push (walk up to a wall, brace, and push as hard as you can without moving)
:15 sec max door jam pull (walk up to door jam, grab one side with one hand and pull hard)
:45 sec squat hold (can use an object to counterbalance you, or a door jam)
5×3 tempo push ups
5 sec plank hold
5 sec descent
5 sec hover hold
Consider using a metronome to keep yourself honest and accurate. Google has an easy in-browser metronome if you search for it.
Bonus points if you wear your backpack from yesterday!
50 front step lunges
50 mountain climbers
50 sit ups
50 back step lunges
50′ bear crawl
50 hollow rocks
50 seated presses
Lunges can be weighted or unweighted.
Measurement for the bear crawl will be approximate of course. Just do your best to estimate. I just enjoy to image of you all bear crawling around your kitchens.
Perform the presses with dumbbells or kettlebells if you have them. If not, get creative and find something you can press from a seated position at least 10 reps in a row. Ideally you’ll have two objects and can press with both arms at the same time. If you only have one appropriate object, perform 30 presses per side, alternating as you see fit.