Friday Workout 10

For this week’s Friday Workout I’m taking a bit of cue from the collective unconscious as I mentioned in my video from the other day.

I’ve been hearing a lot about tight and achy backs so I thought I’d give you a workout to help.

For a little more clarifcation about the specific exercises, you should go to my “A Quarantine Back Pain Primer”.

You can find that video here:

A Quarantine Back Pain Primer

Take a look and enjoy!


Static Back – 5 min

Gravity Drop – 3 min

Figure 4 Stretch – 60s each side

Crocodile – 60s each side

Hooklying Reverse Presses – 1 or 2 sets of 20 reps

Wall Sit – up to 2 min

A Quarantine Back Pain Primer

Let’s talk about the collective unconscious.

I’m not sure if you believe in it but I definitely do.

Here’s an example:

The last few weeks I’ve been hearing from all sorts of people with no connection to each other that their backs are feeling tight and achy.

What do you think of that?

In response to this I thought I’d put together a video on the common causes of back pain in these quarantined times and give you a few simple exercises to help.

Let me know if you have any questions!


Friday Workout 9

Today’s Friday Workout gets itscue from thisWednesday’s post. That means we get to do squat, pushup and plank variations! Please watch Wednesday’s video for some important cues on those exercises. You can see it here:

Number 1 Mistake For Three Home Workout Exercises

Today’s workout features those exercises with some fun variations.

Take a look!

4-5 sets of 10 reps
Squat w/ OH Reach
Lateral Lunge w/hold
Rolling Plank

6 sets of 15 sec on 15 sec off
Upper Body Running

The Number 1 Mistake For Three Home Workout Exercises

Seeing as how everyone’s been exercising at home for a little while now, I know there are three exercises that just about everyone is doing.

Squats, pushups and planks.

Not coincidentally three of the best exercises you can do for your whole body.

Today I wanted to point out the three main mistakes I see with these exercises so that you get more out of them.

Mitch Rothbardt, CPT, Egoscue PAS, PN Level 2
Castro Valley Fitness
2861 Grove Way

Friday Workout 8

This week’s workout uses only one resistance band.

It’s a good one with all sorts of things going on.

Make sure you listen to my directions on the first exercise particularly if you tight shoulders.


Band Work

Squats w/OH Pullapart

Front Good Mornings

Pallof Hold


Bent Over Row

Band Hold

Do 4-5 sets of 10 reps 

Pallof  Hold and Band Hold 5 Deep Breaths

Mitch Rothbardt

Castro Valley Fitness

2861 Grove Way


3 Tips To Help Your Home Workouts

I’ve talked a lot lately about our mental approach and mental health during this crisis, but today I just want to talk exercise.

I want to give you 3 tips to help you get more from your home workouts.

I know everyone’s situation is different and some of these things may be hard to come by for you, but as always keep in mind one of our favorite sayings: progress not perfection and just do the best you can.

Let’s get started!

1 – Focus!

One of the great things about going to a gym is that it gets you out of the house. At home your kitchen is there, your TV is there, your kids are there. When you have to exercise at home it’s harder to get focused. Just keep in mind that when you’re working out, no matter what form that takes or how long you’ll be doing it, then working out is what you’re doing. Not talking on the phone, not checking Facebook, not doing whatever it is you do to pass the time. Also, don’t expect all of your workouts to be an A+. Do whatever you can do and forget the self-judgement.

2 – Feel it!

When you’re at the gym maybe you have a trainer or partner that can point things out to you. When you’re at home you probably don’t, so make sure you know what each exercise is supposed to do and feel like.


This is one of the biggest problems I see when people start to lose focus a bit. Their form gets worse and they forget the purpose of the exercise. Uuuhhhh, don’t do that.

3 – Fun!

Have fun with it! The best exercise anyone can do is something they enjoy. That way they’ll keep doing it!

I know this is pretty basic, but oftentimes the basics are the most important thing!

Take care and let me know what I can help you with.

Mitch Rothbardt
Castro Valley Fitness
2861 Grove Way



Friday Workout 7

In this weeks workout we are going to do something a little different and just work on one exercise.

The Turkish Get-Up.

There is a long and storied history behind this exercise but I like it because it works a lot of things:

  • shoulder strength and stability
  • hip mobility, strength and stability
  • core strength

The interesting thing about this one is how different people struggle with different parts of it. Each step demands different things.

Take a look and let me know what questions you may have.

Mitch Rothbardt
Castro Valley Fitness
2861 Grove Way

Let’s Be Human

It hit me today. I was in line to get into Trader Joe’s. I was out of mushrooms and they have a deluxe mixed nuts mix that I like. It’s the first time I decided to wait in line there since this started. It wasn’t too bad. It was pretty empty once I got inside and all-in-all it probably took me less time than usual, start to finish, because there wasn’t anyone in the check-out lines.

It got me thinking, though. Why did I get so anxious and irritated every time I drove past Trader Joes for the past few weeks and saw the line around the building?

A few weeks back I drove to Costco and then just left as I saw a line of people dutifully wearing masks and standing six feet apart.

I was really bothered as I drove away.

We’re starting to see people get upset in a different way then when this first started.

On the one hand, maybe people are getting used to having to wear a mask. Having to stand on a measured out strip of tape or painted circle.

On the other hand, I think what I feel is how dehumanizing it all is.

We’re forced to stay home. Forced to look and feel silly, for lack of a better term, when we are out. Many of us are forced to feel useless. We may be out of work. If we’re lucky to still be working, it’s likely in a very different situation or different way. Probably pretty detached.

We feel out of control. Like we don’t have a say.

There’s a tremendous amount of uncertainty. We don’t know when this will end. We don’t know what the right answer is or if it’s just a choice between bad options.

In predicting successful outcomes for people, mental health professionals tell us one of the most important things is for people to feel autonomous. That means the ability for someone to feel as if  they can control their own lives. In many ways that is gone now.

That is a problem.

All I want to say today is that it is crucial for us to do whatever we need to make sure we feel human.

Take a walk. Read a book. Write a blog post (writing this is making me feel pretty good right now.) Talk to a friend. Do something that fills you up.

Don’t let all this just go until it’s too late. It’s important.

Mitch Rothbardt
Castro Valley Fitness
2861 Grove Way


Friday Workout 6

This week’s workout is a tough one. The exercises are pretty hard to master but I still wanted to throw it out there. If you don’t feel like you can perform these exercises well, that’s fine. I do show you an easier version.

It’s a great workout to get your hips strong and moving well. It hits your core as well and gets that heart racing!

I was getting out of breath just shooting the video!


One Arm KB Swings

One Arm KB Snatch

One Arm KB Clean

One Arm KB Waiters Walk

Do Each for 30s with weight in one arm

Rest 30s then switch arms.

Do 4 rounds

Mitch Rothbardt
Castro Valley Fitness

Let’s Be Healthy

There are some things I’ve been hearing over and over lately. One of them is the value of health.

The main talk right now is about how being healthy helps with the virus we’re all dealing with right now. That’s not a surprise.

The truth is that this can be a time where we start to really prioritze health and everything that comes with it.

Watch the short video to see what I mean.

Mitch Rothbardt, CPT, Pn2, Egoscue PAS
Castro Valley Fitness
2861 Grove Way