While you are at home please take some time to help take care of your physical health…it should also help the mental side of life right now too! The following are exercises and some guidelines for our athletes at home. For this week we challenge you to be active at least 3 days…I hope you are up to it!

From our MSU Spartan Performance Strength Coach Will LaMilza…When choosing the following exercises, as we all know, do not do the same things two days in a row! This would be with the idea that we are exerting ourselves when we train as athletes and should need some rest! Track and cross country may run on consecutive days, but every day they run isn't at 100% effort.

-With your workouts try doing a dynamic warm-up first, getting the bulk of your workout done then cool down and stretch!

-If you plan on running long distance and lifting weights on the same day, lift first and run second.

-No weights? Find things in your house that can be used...backpack with books or other heavy items to create a dumbell. A milk jug full of water will weigh about 8.5 pounds...be creative and we will get through this!

Upper body

Push up

Incline Push up https://www.youtube.com/watch?v=0D0dxLpRSp8

Decline Push up https://www.youtube.com/watch?v=dftccDpnyjc

Push up w/ towel slide https://www.youtube.com/watch?v=HFNeMCsSfD0

Pull ups (monkey bars, beam in basement)  

Hand stand holds/push ups https://www.youtube.com/watch?v=YdBSefJNbB8

Lower Body

Squat https://www.youtube.com/watch?v=cB0cOX7gePg

Forward Lunge https://www.youtube.com/watch?v=GJUjZ9ypp-k

Reverse Lunge https://www.youtube.com/watch?v=U7Nrwyu6Uqo

Lateral Lunge https://www.youtube.com/watch?v=0xfE_3lPZIo

Single Leg Squat https://www.youtube.com/watch?v=Yi0XP1ty4C0

Split Squat https://www.youtube.com/watch?v=vvZHaPGOIWU

Towel Hamstring Curl https://www.youtube.com/watch?v=DVui7aGNaT4

Nordic Hamstring Curls https://www.youtube.com/watch?v=jxhDYrUREnQ

Abs- Videos

https://www.youtube.com/watch?v=6auB47_9Kq4

https://www.youtube.com/watch?v=glxrwC9zsHY

https://www.youtube.com/watch?v=uUKAYkQZXko

Hanging leg raise - https://www.youtube.com/watch?v=RuIdJSVTKO4

Alternating v-ups - https://www.youtube.com/watch?v=u8lo0lGPC6k

Jumps/ Sprints/ Miscellaneous (if you want to train power do less reps and more rest. If you want to condition do more reps and less reps!)

-Squat Jumps https://www.youtube.com/watch?v=Azl5tkCzDcc

-Broad Jumps https://www.youtube.com/watch?v=96zJo3nlmHI

-Split Squat Jumps https://www.youtube.com/watch?v=5VlnYBz64Pg

-Single Leg broad jump

-Single leg vertical jump

- Drop jump- Find small chair or porch step. Hop off then jump up or out as far as possible https://www.youtube.com/watch?v=iYG2ziSAOT0

-20 yard sprints (walk out twenty slightly larger than normal steps)- start a timer and your first sprint at the same time. After you complete the first sprint start the next one at the 30sec mark, then 60sec mark, then 1:30 mark until all twenty are done. If this is easy shave off 3-5 seconds (i.e. 25sec mark)

-Tire flips- 30 seconds as many as you can with a 1 minute break. Do 10 rounds

-Sledge hammer swings on tire- 30 seconds on (alt swing sides) with 1 minute break. 10 rounds

The IYCA and NSCA has some good content online as well...

https://www.youtube.com/watch?v=18tOnbKoE38

Make it a great week Gladiators…wash hands, social distance and be safe!