Home Training Programs for the Chinese Wuhan Virus lockdown

Home Training Programs for the Chinese Wuhan Virus lockdown

I hope ya’ll are doing well. Are your eyes square yet from looking at screens? 😉 We are posting much more in the mewe.com group but this will give you something to do. So let’s get your butt movin’

The first thing will be a video with some core training possibilities that you may have not thought of.

 

Next we we have some Home training programs for you.

The last program posted:

Free form warm up with two knives, two sticks, then 1 knife , and 1, Dos manos ( 2 stick uses as 2 sticks and one stick). Note a trick for the 2=1 stick version…. let 1 stick be slightly longer than the other when held together.

1- Body weight squat with 2 sticks. Hit on the way up. R hand fig-8

2- Hitting sit ups with 2 sticks or hand weights. Kob Kob

3- Glute bridges with at different elevations (feet) every set. Possible weights = small children, water jugs, sand bags, dirt bags, gravel bags, kb’s etc.

4- Push ups with feet at different levels every set

5- Back extensions Repeat, repeat, repeat! Stretch as part of cooling down

Repeat, repeat, repeat!

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Program #2:

Light mobility training or short term stretching in each position. No more than 3 sec. pr position.

1- Bear hug lunges. r foot: front lunge side lunge, and back lunge. Change to Left foot and do the same. Repeat 5 times

2- Shadow boxing with light hand wghts. 30 sec. All combo’s for your grade.

3- Back extension and Tai boxer crunches

4- Combo’s w/ 2 sticks. Right hand fig-8 for 10 sec and switch mid flow to left hand fig-8 for 10 sec. switch mid flow to cob cob and then open -8 both 10 sec each.

5- Wrestlers pull up or trx leaning pulls(body rows). Use an old gi, a rope or just an old sheet. (for grip strength)

Repeat, repeat, repeat!

 

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Program #3

 

Warm up with two stick combo’s and free forming

After that station training.

1- 30 count. high knee running in place with a stick held high the whole time.

2- Back ext. 20 reps

3- Push ups 10-20 reps

4- Hitting sit-ups with stick or one knife. Pick your pattern / sinawali

5- Normal side lunges 10 plus reps – right hand figure -8 . 2 sticks heavy!.

60 sec rest and repeat.

Build up the number of sets as you progress with the program.

 

In order to get more information, go to the mewe.com group

Click here

 

Proactive in Life and Training

CW