Our collaborators Israel Pinto and Mario Castellanos have left us one other strength training to do at home.
At these times when Spain is in a state of alarm and you cannot go outside to practice sports, we want to offer you alternatives for home training.
The training comes with explanatory videos of each exercise, to make it easier to do at home.
It consists of a warm-up, a central part, with 3 circuits, core work and the calm part.
8′-10 ′ roll work, smooth stroke.
** Jump rope, skiping ... option
5 ′ foam roll
** Optional only
I work with rubbers (2 x 8 rept each leg)
Rubber watch (optional)
Side kick with rubber bands (optional)
Lunge back (2 x 8 rept each leg)
2 X 8 REPT No-Load Squat
1st circuit - 3 x 8 rept without rest between exercises and 2 ′ rest after circuit.
Dumbbell squat - barbell - body weight.
T-balance to touch away
Bottoms with rubbers, with height ... Or bench press if you have it.
2nd circuit 3 X 8 rept without rest between exercises and 2 ′ rest after circuit.
Barbell row - dumbbell ..
Barbell shoulder press - dumbbell
3nd circuit 3 X 8 rept without rest between exercises and 2 ′ rest after circuit.
6 ″ isometric squat - if loaded better.
I jump forward to 2 feet
Plank saw - 3 series (4 x 10 ″ r / 5 ″)
Table against lateral to touch cone - 3 series of (4 x 10 ″ r / 5 ″)
Pres pallof - 3 series of (4 x 10 ″ r / 5 ″)
Stretches and return to calm
After doing this session do not forget to do a mobility session.