Things have changed in a very fast and drastic manner and all we can do is adapt and keep pushing forward. Yes gyms are closed and we are all getting smaller by the second. Not really but this sense to be the common theme of it all, there is some good research that shows people who have been out of the gym for extended periods of time due to injury were able to put on the muscle they lost at a very fast rate and their strength climbed even faster so I promise you everything will be ok from that point of view. With that understanding we should really start to focus onsite things we have neglected as strength athletes. That will be flexibility, conditioning, and building up stability through movements. We should leave this phase feeling great and having a very high capacity to handle a ton of work.
So we can look at a lower body session as this:
3 sets of each
a)Pigeon Stretch- 30secs
b)Single Leg Dead's- (progress to no support)- 8x ea leg
c)90/90 Stretch- 30secs
d) Hip Airplanes- (progress to no support)- 8x ea leg
Broad Jumps-2 single jumps for 5 sets
Foot Elevated Stationary Lunge- 8x ea leg for 3 sets
Single Leg Glute Bridges- 10x ea leg for 3 sets
Side Planks s/s Front Planks- 30secs ea for 3 sets
Sprints- 10yds (full recovery) for 5 sets
By setting up your training in this manner you will be prioritizing things you haven't done in a very long time. You can look at this as a 4 week GPP block, which is something most of need but never do. Now we can all take advantage of this time we have to do it. This will be far better than doing suboptimal strength training if you have zero to minimal equipment. You have to think that you need a bigger stimulus than you've been doing to create physical adaptations. This can't be done with minimal equipment if you have been training hard, but you can really push and work other systems in your body that can make you a great lifter.
