Hello NWMP Friends!
Here we are… officially on lockdown. Since I won’t be in the clinic for a while, I’m hoping to keep in touch with all of you via this Blog. I will try to post some clinically relevant information - maybe even some mind blowing PT research. But in the meantime, I wanted to share some of what I’ve been doing to stay mobile and strong while I’m at home.
My set up:
Mr. Groundwork Physio gets all the credit for setting up this simple but very functional garage gym (note: like a garage band, but it’s just me singing guilty pleasure pop tunes while I exercise.)
It’s amazing what you can do with a few weights, a yoga block, a mat, and some sort of step. Bonus points if your old file boxes are haunting you from under the workbench!
Other fun additions could be :
Foam roller
Big exercise ball
TRX or other suspension trainer
Ankle weights
*Just make sure you protect your floor if needed
Getting Outside is also good for the soul.
My Workout Today
(adjust weights and reps as needed)
KINSTRETCH WARM UP:
Morning Routine - every day people!
Wide sit (high tension) with single arm swimmers x 3 reps per side
MAIN SET:
Step ups (16in box) with a weighted backpack / Great training for hiking or backpacking!
2 sets of 1min per leg
3 x 15 reps / Not me, but a soothing accent to demo
Side plank hold x 30sec —> 10 side planks with rotation towards the ground / repeat other side
Russian twist with 12lb medicine ball
2 x 20 reps
Full roll ups with legs out straight / could substitute crunches on exhale
2 x 10 reps
Weighted Spine CARS (with medicine ball)
10 reps
Lateral lunges with 30lb kettlebell
2 x 15 reps
Deadlifts with 40lb kettlebell
2 sets x 1 min / goal is speed with good form
Curtsey squats
2 sets to the point of fatigue on each leg
Forearm plank with shoulder taps
Until your kids interrupt you, or you just want to be done