University of Michigan Rec Sports Group-X Virtual Fitness: Strength & Conditioning

Hi everyone I am Wesley Gawel with RecreationalSports the University of Michigan.

Today we're going to be going through a routinefor a strength-based work out during our current situation of beingquarantined into our own homes for the next couple of weeks.

So the first thing that weneed to do is to get a proper warm-up in.

We're going to work on our blood flow getting into thelower body getting it pumping throughout the rest of the body just by doingstanding still marches.

Alright so get those knees up nice and high think aboutreally contracting at your glutes so whatever legs down on the groundthat's one that we really want to contract in those butt cheeks so as thatleg comes down you can tap it.

Alright so make sure that those are nice and tightlet me go a minute there.

Afterwards we're going to work on some mobility a little bit ofstability at the same time so make sure that you have enough space up to your sidesI'm going to get into a stretch for those glutes.

Grab ahold of our shins, try to pull it up towards our hips as high as we can get it.

Making sure that westand nice and tall and nice and still.

Alright, not wobbling too much.

We're gonna pull itup it, hold for a second, then we're going to come into a side lunge.

From here, we'regoing to then stay nice and low with those hips, shift our weight back over, standing up.

We're going to do another rep so big stretch coming to a lateral lunge, keep those hips low, shift back, stand up.

We're gonna do five on that side thenwe're gonna switch our direction go five on to the other side.

From there we'regoing to hop down onto the ground where I can get into what's called a halfkneeling position.

One knee stays on the ground other foot stays on the ground.

Sowe get into kinda a nice 90-degree bend in the hips and in the knees.

From here we're going to take our hands and I'm going to try to place it onto the floor making sure that our spinestays neutral alright so all the way from the base of our head down to our tailbone we want to make surethat it's a nice neutral maintains that good curvature so as you come down makingsure we're going nice and slow, bringing our hands to the ground.

If you happen toround at the back trying to get your hands to the ground against the ground what we'll do instead, you canfind an elevated surface.

All right, come forward and rest your hands on thatstill making sure we're feeling good stretch coming into our hips here.

Allright so we're going to come forward put our hands on the ground and if we need to we can shiftthat back leg, that knee, back a little bit further to get a good deep stretch intothose hips.

From here I'm going to take the arm that's on the same side as our front leg, we're going to lift it up and then we are going to rotate our chest and that handall the way up to the ceiling staring at that top hand and then coming back down.

We're going to do ten of these on one side.

And then we'll switch feet switch hands and we'll do 10 onthe other side, getting a good rotation through that spine.

From here we're going to do shoulder taps.

Now you can start off in a push-upposition if you're able to maintain that neutral spine by keeping your corestable, nice and tight.

If you feel like your hips are sagging and you feel likemaybe the push-up position is too hard what you can do is you can stay on yourknees as you do these shoulder taps.

Otherwise looking into a nice bigpush-up position and then we'll go 1-1-2-2 all the way up to 10.

Fromthere then, we're going to come up to- if you've got a couch, a chair, or a coffee tablethat you can put up against the wall or somehow just doesn't move, it's got a heavy enough weight to it, then we're going to do some glute bridges.

We're gonna place ourshoulder blades so that the bottom of our shoulder blades rests on top ofwhatever surface we're resting on.

Whether that be the coffee table or couch preferablya couch.

From here keep those feet flat on the ground.

Let's notice our hips arestarting down.

We're gonna drive those hips up in the air, nice and tall, maintain that neutral spine.

So don't try to tilt your head forward, let it come all the way back.

We'll be staring straight at the ceiling from here.

Then as we come down that head comes with the rest of our body.

We're gonna drive back up, coming back down.

You're going to do ten of those and and that's going to be your warm.

Alright oncewe're done with of all, that we'll move straight into our upper body circuit.

First thing that we're doing is push-ups alright so if you can do push-ups, kind oflike we had with our shoulder test, if you can do them while maintaining that stable corein a good push-up posture and then knock those out.

Alright? But if you feel like that'stoo difficult then find an elevated surface again that can be your couch, that canbe coffee table, that can be a dining room table.

The higher the surface is theeasier those push-ups are going to be.

So we place those hands onto whateversurface and then we can go into our push-ups.

Likewise if you feel like doingpush-ups in a normal posture with feet hands on the ground is too easy and whatyou can do is now keeping your hands on the ground we can place our feet up onto the bench still maintaining good spinal posture and then we can go down into our push-up.

For push-ups we're going to knock out 8 reps.

Knock out all 8 of those then what you're going to want is a duffel bag, alright a duffel bag, a backpack, will work too justmake sure that your backpack is zipped up.

You just need something that's got twostraps to it and that you can probably fill with some textbooks, a laptop, something that can add some weight to it.

From here I'm going to get into what's called a hingeposition so we're going to push those hamstrings, which are the back of your thighs, and your glutes, which is your butt, You're going to kind of push those back kind those back hinging forward think about kind of karate-chopping right at that hip joint.

Those hips shoot back, maintaining a nice neutral spine.

From here we're going to have this way out infront of us, we're going to do face pulls.

So starting by leading with the hands thosehands come back as those shoulders start to raise we're squeezing with our scapularshoulder blades into our spine as those hands elevate bringing our thumbs up andthe hands should be in the same line as about eye level.

Alright so I'm going tocome up here bring those elbows up so that upper arms are parallel with the ground, and then rightback down.

The way to think about it is that you're peeking into the bag and then you're putting it away.

Peek in, put it away.

If you want to add a little bit of difficulty to this, yes you can add weight by adding moretextbooks or laptops, a bag of flour if you really want.

But another way to do this, and to get a little different plane of motion involved as we come up, and youget into this position, push that bag forward and then come back into our facepull position.

So with that, we're going to need some good core stability because we're now pushing the weight farther away from our hinge point, which is our hips, and that'sgoing to put a lot of strain on the back if we don't keep that core tight.

But if your face pulls are too easy , and you want to give that a shot, just reach asfar as you can, even if that just comes to be a little bit farther out, itdoesn't have to be a full extension.

We'll knock out eight reps of that.

From there we're going to come back onto the coffee table, couch, chair, whatever you got and thenwe're going to do bodyweight dips.

So for this, if you want, for that startingposition, if you want to go a little bit harder, feel like you can, you can have yourfeet elevated onto another chair, couch, coffee table, whatever, as you're resting onto this position.

Alright , but I'm going to recommend that everyone start withtheir feet on the ground and their hands up onto a surface.

A good position isstarted with those legs straight, heels flat.

And we're going towant to stay so that that our back is nice and tight to the bench.

We're going to come down, think about letting your back almost drag across that bench.

And we'regoing to get our elbows to about 90 degrees.

Don't go too far, we don't want to go too far down, it's going to put a lot ofstrain on to our shoulder joint.

So instead, come down, nice and controlled, get toabout 90 degrees, drive back up.

If this is still too hard for you to do, then what you can do is bring your feet in from flat on the ground, so that those knees are bent andthen we'll do the exact same thing.

So we'll come down, that butt's going to sink, and driveit back up.

That's gonna make the move a lot easier now that we have some weight closer to our body.

Do eight reps there.

So once again you got the push-ups foreight, you've got your face pulls for eight and then you've got dips foreight.

You're going to do three rounds of that taking a minute and a half break inbetween each round.

So as soon as you do your first three exercises, a min and a halfbreak, do them again.

Once you've done your upper body circuit, we're going to move intothe lower body circuit starting with split squats.

With the split squat youwant to make sure that we keep everything from our torso up in a goodvertical or upright posture.

So we don't want to be leaning forward orhunched over at any time during this.

What we'll do is we'll take a step forward, think about a slightly longer step then you're used to, don't make ittoo long you don't want to go way out here.

At the same time, we don't want totake a normal step.

We'll go just about slightly longer, think about midway between thosetwo.

From here, you need to keep your hands up or you can place them on your hips, on top of your shoulders, wherever.

Just try to keep them off with thatfront leg try not to rest those hands on yourfront leg if you go down.

Like I said we're gonna maintain nice neutralupright posture as we go down from our torso up so we're going to think aboutsinking that back knee down towards the ground, keeping that upright posture, youneed to tap to the ground or just hover it above the groundand then we're driving up.

Think about giving yourself two Mississippi count onthe way down and then hold it for about a second.

So we go 1 Mississippi 2Mississippi hold, then drive it back up.

You can do 8 reps on each leg and once again if that feels too easy what you can do, to make it a little harder, is elevate that back foot now onto another surface.

Once again, coffee table, couch, chair.

Just make sure that it doesn't have any wheels on it or that it won't move too easily because as you go down that's gonna want to shift back.

So get something that's sturdier that you can push up against the wall.

So starting with the other keep upright posture since we're going to bebalancing mostly on one leg it'll also be a pretty stability workout too.

You may feel like your balance is a little thrown off alright so that adds a littlebit of difficulty to it.

From here, same thing, coming down, two Mississippi count, hold.

Drive it back up.

Same idea, 8 on each leg.

A Alright so you need to dosplit squat with your feet on the ground or you can do what's called a Bulgariansplit squat which is that foot or that rear foot elevated ontoanother surface.

8 on each leg there.

Then we're going to move into our nextmovement, which here, made a little bit of a modification, but what you're going toneed is a towel and either a tile floor like a bathroom floor or if you've got awood floor like in your dining room or living room or kitchen that would beperfect too.

So, what you'll do, this towel's going to be resting on the floor, you're going to put your heels on the towel.

From here, we'll lay back, makingsure that our back is pressed firmly into the ground, while our hands are down by our side, about 45 degrees angles out, palms facing down.

We're going to lift our butt up off the ground, making sure that we're nice and neutral from our rib cageall the way down to our heels.

So making sure we're not archingthat back all the way up to stay nice and neutral.

Then from here we're goingto bring our heels in towards our butt, then back out.

In towards our butt, then nice control back out.

This is going to work primarily thosehamstrings with the back of your thighs a little bit of the glute and a lot ofthat core trying to stabilize it making sure that we keep a neutral spine as we go through this movement.

So eight reps once again on here.

From that, we'regoing to move into the next exercise which is going to be a single leg glutebridge.

There's two ways that we can do this.

The first one that I'm going to show you is going to be the easier of the two.

So we'll start off on the ground.

If you've got a mat, use it.

Otherwise I'd recommend being on some kind of carpeted surface typically if you're on a wood surface then your back is going toslide a lot.

So find something that has some friction it so you won't movearound too much.

We'll be laying back same style as we did our hamstringcurls on the floor but from here keeping both feet flat on the ground we're goingto extend one leg all the way out and then hands still on the ground sameposition as before we're going to drive through the heel of this left legand bring our butt up into the air.

Still using that core to stabilize everythingin this belt area here.

So we'll drive up, hold for a second, control back down.

Assoon as that butt taps the ground we're shooting our hips back up, hold for asecond, back down.

Then once we do eight reps on that leg, we'll switch toeight reps on the other.

If the eights reps for that are too easy, then what you can is go on to an elevated surface.

Get into a similar position.

Those feetare going to be in the same position as if you were on the floor.

Now we're goingto think kind of mid-foot is going to be up against the edge of whatever youwere using whether that be a stool, coffee table, couch, chair, whatever it is.

Other leg is straight out, hands on the floor, and then we're drivingthose hips up as high as we can, you'll notice we can get a lot biggerrange through this so it's going to require a little bit more work as we usethis same idea hold for a second control back down as soon as those hips touchwe're shooting the back up.

So once again like our upper body set, we're doing eight reps for all three of those exercises from the split squat, hamstring curls, and then the single leg glute bridges.

And then we're going to dothree rounds of that.

From there we'll finish off with core.

First thingthat we're going to do is we're going to get to the edge of a coffee table, couch, chair.

We're going to use use either a broomstick or if you've gotsomething like this which is just a PVC pipe in your house pretty cheap to getto then we're going to place that right along the tops of our shoulderson our back.

Just try not to get it too far up on that neck, don't getit too low.

We're just going to rest it right on top of those shoulders.

Keeping those feet flat on the ground, I'm going to get into a mini crunch here all right so we're actually going to curve a little bit in the spine so mini crunch.

We're going to lean back.

So you'll start to feelsome tension coming in to that core now.

From here, once we get thattension, we're going to rotate our chest to one side.

Hold for a second.

Rotatechest to opposite side.

Hold for a second.

That's one rep.

If we did oneone two two all the way up to ten reps.

So not only working out corestability by holding that position but now we're working a little bit ofrotation getting into the external internal obliques on the sides here.

Onceyou've done your 10 reps there then what we're going to do is we're going to moveto the floor and we're going to do deadlifts.

So if you have done a deadlift before you'll kind of know this is a whacky looking exercise.

If you haven'tdone one before will tell you here.

It's got a little kind of funky but it isgreat for strengthening and stabilizing your core.

If you think about your forrather than just your six-pack muscles here close to your rectus abdominus thinkof it more like a giant WWE Championship belt.

Comes all the way around here allright so that's your core.

I want to make sure that we keep good stability therefor our spine.

But basically what we'll do, once again, if you've got a mat you can lay on that, a little bit morecomfortable, otherwise for this one you can go onto a wood floor, carpet surface, whatever is more comfortable for you.

We're going to be laying on our back, arms are going to go straight up into the air and have ourthumbs pointing back.

And then we're going to lift our feet up in the air, we're going to go 90 degrees at the hips 90 degrees at the knees.

Fromhere we're going to smash our low back intothe ground.

I should not be able to get my hands underneath my lower back.

If Ican, then I'm not engaging my core.

It's disengaged instead and I'm going to geta very bad arch into that low back and it's going to start to curve.

So smash that lower back into the ground don't let your hands come underneath and hold thatposition.

From here we're going to extend one leg and then the opposite arm.

So ifI start with my left leg my right arms going to go back and I'm going to bring back as faras you can, then bring back to center.

Come back, bring back to center.

If that feels tooeasy, then the next step up would be taking both arms with one leg.

So if Iextend my left leg again now both arms come back and then we come back to thecenter.

They go back and then they come back.

It's going to add a little bitof extra weight and come back requires a little bit more core stability as you gothrough that movement.

You're going to do 10 reps and by 10 reps that's going tobe just like our rotations where it's one, one same thing one leg out is with one andthen the other leg out is also the one.

So ten on each side.

Three rounds asusual, one and a half minute rests in between each round.

That is going tobe your back home quarantine strength workout.

Try to get this intwo times a week and what you can do now, is that first time you do it, do your three sets of eight, second time you do it you can also do three sets of eight ifit was difficult.

And then that next week bump it up a little bit.

Try todo three sets of ten of everything for both sessions.

Then the week after that, bump it up a little bit more.

Instead of going three sets often, go four sets of eight and then the next week go four sets of ten.

That wayyou get a good progression.

You're still maintaining and working on developingthat strength even without having any of the amenities that we have.

Like ourmachines or barbells or dumbbells at the rec center.

Pleaseleave comments and let us know how it went.

Stay fit.


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