Remote Athlete Training Package II
How to:
This document is meant to act as a recommendation for continued training over extended periods outside the gym. Just like your regular training, all
of these warmups and workouts should be scaled to your ability level. If you have access to weights and/or bands you can certainly add resistance to
these movements as you see fit.
In addition:
The absolute best way to keep your gains over an extended break is to recover well and eat well. Seek to create a temporary routine and find
balance in sleep, activity, and eating well as soon as possible. If you can take care of these details you’ll retain strength, power, and movement
ability for much longer than you might think.
Suggested use:
Do something every day. Even if you can only dedicate 10 minutes to going through one of the warmups, be sure to do so. On days when you
have more time get through a good warmup and add a workout on top. One option for a weekly rotation would look like the following:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Lower Upper Full Body Conditioning Strength Upper Conditioning
Body Body Power Body
Strength Strength Strength
Warmup 1 Warmup 2
Seal Jumps 20 Jumping Jacks 10
Squat to Stand 5 Seal Jumps 10
Cossack Squat 10 Hands Behind Back Neck Circles 3 each
Cat/Camel 5 Hip Crossovers 10
Downward Dog, Glute Stretch 3 each Straight Leg Kicks 5 each
Pec/Lat Stretch 3 each Cat/Camel 5
Reach-Throughs 3 each Downward Dog, Glute Stretch 2 each
Blackburns 10 Reach-Throughs 3 each
Pushup 5-10 Alternating Supermans 10
Mountain Climbers 20 Pushup 5-10
Figure 4 Glute Bridge Groiner w/ Stand Up 3
Glute Bridge Diagonal Reach 3 each Single Leg Glute Bridge 8 each
Rollover to V-Sit 3 Glute Bridge March 10
Gate Swings 10 BW Squat 5
Forward Lunge, Reverse Lunge, 3 each BW Split Squat 5 each
Leg Kick
Low Pogos 20 Low Pogos 20
Cossack Squat 8 Blackburns
Warmup 3 Warmup 4
Straight Leg 5 Pushup
Jumping Jacks 20 Seal Jumps Kick eac
h
Downward Dog, 2 Jumping Jacks
Strider, Both eac Single Leg 8 Mountain Climbers
Reaches h Glute Bridge eac
h
Cat/Camel 5 Hands Behind Back
Neck Circles Glute Bridge 8 Figure 4 Glute Bridge
March
Alternating 10 Cat/Camel
Supermans BW Squat 8 Glute Bridge Walkout
Pushups 5-1 Downward Dog, Gate Swings 8 Cossack Squat
0 Strider, Elbow
Drop, Reach Wideouts 20 Gate Swings
Mountain 10 Frog Stretch Rockers Low Pogos 20 Wideouts
Climbers
Seal Jumps 20 Low Pogos
Groiner w/ 3 Frog Stretch Pec/Lat
Stand Up Stretch
Lower Body Strength
1 A Squat – 3s lowering, 3s pause at bottom 4x8
B Lateral Lunge 4x6 each
2 A Split Squat – 1.5 reps 3x8 each
B Single Leg Squat 3x6 each
C Single Leg 4 Way Reach and Tap 3x3 each
3 A Butterfly Glute Bridge – 3s pause at top 3x10
B Glute Bridge Walkout 3x5 trips
C Kneeling Side Plank Leg Raise 3x8 each
4 A RKC Plank – 5s on, 5s off 3x6 rounds
B Side Plank Dip s 3x10 each
Notes: Getting great work out of bodyweight lower body is going to require a bunch of focus and
time under tension – go slow and perform perfect reps throughout. You could elect to add some
weight to the squats, lunges, and split squats.
Upper Body Strength
1 A Pushup – 3s lowering, 3s pause at bottom 4x6+
B Plank to Pushup 4x8+
2 A YWTS Hold 3x10s each
B Blackburns 3x10
3 A Surfboard (3s hold), Pushup, Downward Dog 3x6+
B Bird Dog – 3s pause at top 3x8 each
4 A Pushup Plank Shoulder Taps 3x20
B Side Plank Reach-Through 3x8 each
Notes: This can be a great opportunity to add a little weight – on your back for pushups and/or light
weights in your hands for YTWS Holds and Blackburns. If you have a band you should also add
some direct arms and shoulders work.
Full Body Power
1 A Squat Jump - Singles 5x3
B 2 Foot Line Hop F/B or L/L 5x10 seconds
2 A Speed Skater Jump + Stick 4x3 each
B Wideouts 4x10
3 A Elevated Plyo Pushup 4x5
B YTW Raise – 2s pause at top 4x5 each
4 A Front Plank Arm March 3x20
B Alternating Superman 3x10 each
Notes: Take some more rest between exercises and between sets – you want to move fast and
jump high/far, and being tired doesn’t help.
Conditioning Pyramid
Jumping Jacks 20
Bodyweight Squat 15
Mountain Climbers 10
D Groiner to Standup 5
Mountain Climbers 10
F Bodyweight Squat 15
Jumping Jacks 20
Notes: Rest as long as the round took to complete, repeat as desired (3-5 rounds recommended).
Conditioning Ladder
1 A Seal Jumps 4-14-4
B Bodyweight Squat 4-14-4
C Forward Lunge to Reverse Lunge (half on each) 4-14-4
D Pushups (can be elevated) 4-14-4
E Mountain Climbers 4-14-4
Notes: You’re working a ladder, evens only, from 4 up to 14 and back down to 4. Perform 4 reps on
all exercises, then 6 reps on all exercises, then 8, and so on up to 14. Perform 14 reps on all
exercises as your top set, then go back down to 12, 10, and so on. Pushups can be elevated and reps
will be split on Forward Lunge to Reverse Lunge – half on the left leg, half on the right leg.
Usually one trip up and down the ladder is recommended, but you could perform two trips if you
wish.
