Snowstorm ruining your week of training? A day off from school and away from the gym doesn’t have to be unproductive. Even being stuck in the house, we can put together a simple yet effective workout for our athletes. There are a myriad of possibilities, including the use of weighted objects like backpacks, rolled towels as abmats, and all sorts of other creative things. For now, though, here is a sample workout you can use during your next snow day!

Warm Up & Mobility

Don’t neglect a proper warm-up and mobility progression. You can get a lot out of simply moving and working your range of motion during your “off day”, much like we do during active recovery sessions. This progression should be CONTINUOUS and each piece should be done for the full amount of time specified. This will take roughly 10 minutes. 

  • 1 Minute of Jumping Jacks
  • 1 Minute of Alternating Spiderman and Reach
  • 1 Minute Jumping Jacks
  • 1 Minute of Alternating Samson Stretch (lunge with arms locked reaching overhead),
  • 30 seconds Alt Knee Hugs in place
  • 30 seconds Alt Quad Stretch & Reach in place
  • 30 seconds Good Mornings
  • 30 second Pigeon Pose each leg
  • 30 seconds Wall-Calf Stretch each leg
  • 30 second Slow air squats
  • 30 seconds twisted cross stretch each side,
  • 1 minute child’s pose.

Workout

AMRAP 20:

10 Hand-Release Push Ups
20 Sit Ups
30 Lunge Steps
60 Jumping Jacks

During a 20 minute clock, get as many rounds as possible of the above progression. During Hand-Release push ups, the chest must rest on the ground and hands come off of floor at the bottom of every rep. Perform the Sit Ups butterfly style, and make sure the shoulder blades touch floor and hands touch toes on each rep. Lunge Steps are done in place, alternating legs and standing tall in between lunges (15 each leg). Jumping jacks should be done with full range of motion and without stopping.

We are looking for a good pace throughout the full 20 minutes. You shouldn’t move super slow, but don’t blow it up in the first round or two either. We’re hoping to hit between 5 and 7 rounds.

As always, scale the push ups if need be, full range of motion reps matter more than the prescribed workout. If hand release is too hard, perform regular push ups. If 10 regular push ups is challenging, scale with height (refer to our instructional video on the push up here).

Follow up with a good full body stretch or foam roll if possible to cool down.

Lastly, any workout you prescribe should take into account the rest of the week’s training. Prescribe movements and loading according to what’s happened recently, and what is coming next!