/// Lower Body ///
1. Hip + knee warmup w/ Blue loop band
5 reps of ABduction per side, then 5 lateral steps left to right = 1 round
Go for ~3 rounds without resting (or until fatigued)
2. Seated ABduction w/ Blue + Red loop bands
1/1 cadence. Aim for 25-50 repetitions; option to finish with a manual resistance hold.
3. Partial range of motion single leg lunge
4 seconds down, pause, 2 seconds up. Aim for 8-12 per side.
4. Hip flexion w/ Blue loop band
These are partial range reps in the fully contracted (leg raised) position. Aim for 20-30 per side, finishing with a hold.
5. Partial range of motion squat…into wall sit!
10/10 cadence; obsessively small range of motion, maniacal control!
3-6 rounds, then hustle into a wall sit to finish / murder your quads. Lean forward and push away from the wall to exit safely (don’t fall).
/// Upper Body ///
1. Push-up round 1
30 second negative, 20 second positive, 30 second negative. Just once.
2. Seated Row w/ thick strength band
Pull all the way back: 1/1 cadence performing tiny 1 inch reps. Exactly 30 reps, or about 1 minute worth of work.
3. Push-up round 2
2/4 cadence until fatigued
4. Seated Row round 2
A little with more range: 1/1 cadence performing 2 inch reps x 30
5. Push-up final round
One super slow push-up, followed by a mid-range hold to failure
6. Seated Row final round
Full range = “hands to knees, back and squeeze”. Commit to 1/1 cadence even if you can’t perform full range.
Aim for 30 reps, or as many as you can muster with good posture. Option to finish with a hold.
Respect that this is a feasible but not optimal tool. Seek fatigue, but “failure” as we know it is likely unavailable, and that’s okay!
7. Side-lying lateral shoulder raise w/ ~8lb dumbbell
Smooth up, 3 seconds down. In lieu of squirming for extra reps, this is a good one to finish with a mid-range hold.
8. Supine Triceps extension w/ ~10 lb dumbbells
Avoid lowering the dumbbell onto your face (I’ve done it with glasses…not fun!)
9. Alternating arms biceps curl w/ wall support (~20 lb dumbbells)
No cadence, just control. Use the wall to support your back, but avoid “resting” elbows on the wall in the negative phase.
10. External shoulder rotation w/ Red loop band