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COVID at-home Start up, Injury Prevention and Core from Brooke
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START-UP (5’)

Jog in Place / Butt Kickers / High Knees / Mummy Kicks / Jumping Jacks / Jumpies / Pedal (sprint, then quick lunges) / Jump Rope / Heismans / Ski Jumps (side/side & forward/back) / Squat Punch / Burpees / In-and-out Squat / Mountain Climbers / Seal Jacks / Diagonal Chops / Fast Feet / Plank with Elbow-Shoulder-Hip-Knee Taps

INJURY PREVENTION

** These exercises should be done slowly and with focus. **

  1. 10 Reverse Flies (lying face down, arms in a T, lift hands to ceiling)
  2. 10 Scapula “push ups” (in a high plank, push from neutral up  – don’t sink all the way down)
  3. 10 Windshield Wipers (lying on back, knees up/feet on floor, swing knees side to side)
  4. 10 90-90 Twists (lying on back, right angles at hips & knees, roll legs side to side)
  5. 10 One Leg Twists (lying on back, lift one foot up, let it swing to the opposite side, then alternate)
  6. Cat/Cow (one vertebrae at a time, until everyone is ready to move on)

CORE EXERCISES

** Start 50” on / 10” off, progressing to 1’ on 10” off, etc**

  1. Low Plank (hips & shoulders the same height, neutral spines, pushing into floor like a scapula pushup)
  2. Low Side Plank R (lift navels to the ceiling, not butts)
  3. Low Side Plank L (lift navels to the ceiling, not butts)
  4. Glute Bridge (heels down. Use glutes, not lower back - no arched lower backs) (2nd time through: R/L)
  5. Spiderman (in high plank, lift alternating knees to the side and lower back down)
  6. Clam Shells (lying on each side, knees bent. Slowly raise knee and lower)
  7. Mason Twist (sit on the “back side of sit bones,” not an arched lower back)
  1. Level 1: feet on the floor, very slight angle backwards
  2. Level 2: feet on floor, more angle backwards (like the finish)
  3. Level 3: lift feet off floor
  1. Cherry Pickers (feet to the ceiling, reach for right foot with left hand & vise versa)
  2. High Plank (hips & shoulders the same height, neutral spines, pushing into floor like a scapula pushup)
  3. High Side Plank R (lift top leg for extra challenge)
  4. High Side Plank L (lift top leg for extra challenge)
  5. Bird Dog (hands and knees, opposite hand/leg lifted. Watch for neutral spine)
  6. V sit (sit on the “back side of sit bones,” not an arched lower back)
  1. Level 1: feet on the floor, very slight angle backwards
  2. Level 2: feet on floor, more angle backwards (like the finish)
  3. Level 3: lift feet off floor
  4. Level 4: straighten legs
  5. Level 5: straighten legs and raise arms above head
  1. Alternating Side/Front Planks (watch for hips and shoulders moving at the same time)