Friday Workout 11

We’re stepping out for this weeks Friday Workout! Let’s enjoy!

Mitch Rothbardt
Castro Valley Fitness
510-755-9191

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

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
T-Pushups
Lateral Lunge w/hold
Rolling Plank

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

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.

Enjoy!

Band Work

Squats w/OH Pullapart

Front Good Mornings

Pallof Hold

Deadlift

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

510-755-9191

Mitch@CastroValleyFitness.com

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
510-755-9191
Mitch@CastroValleyFitness.com

Friday Workout 4

Hello!

It’s been a little while since we’ve done a good old-fashioned strength based workout so here we go!

It would be great if you could wrangle up a heavy backpack or maybe a filled up milk jug if you don’t have any weights at home.

Here We Go!

Squats – 4 sets of 8-12

Pushups – 4 sets As Many Reps As Possible

Good Mornings 3 sets of 8-12

Split Squat/Reverse Lunge 3 sets of 10 or One Leg Stand 30s ea leg

Hooklying Reverse Presses 3 sets of 15

(Do Above 3 Exercises as a Circuit)

Plank 3 sets of 30-45s

Let me know if you have any questions.

Stay safe!

Mitch Rothbardt

Castro Valley Fitness

510-755-9191

Friday Workout 3

Here is this weeks Friday workout.

It’s a doozy!

We call this a Reverse Ladder.

You do 9 reps of each exercise then take a short rest.

Do 8 reps of each exercise then take a short rest.

Go all the way down to 1 rep. The video explains it all.

Squats

Deadlift

Straight Leg Deadlift

Two Arm DB Row

Squats

Front Good Morning

Let me know if you have any questions. Take care and stay safe!

Mitch Rothbardt

Castro Valley Fitness

2861 Grove Way

510-755-9191

mitch@CastroValleyFitness.com

Friday Workout 1

Whenever you do work with the weight in just one arm you are working your core. In today’s workout we are going to cover your whole body in this fashion. Let me know if you have any questions.

30s for each exercise with weight in left arm

Rest for 30s then repeat with weight in right arm

Squat

Reverse Lunge

Freestanding One Arm DB Row

Straight Leg Deads

One Leg Stand

Friday Workout 2

This workout may be a little different for you today. If you’re anything like the people I’ve been hearing from there has been a lot of stress, sitting and just plain feeling bad right now. That usually leads to some different kinds of aches and pains or maybe just more of the ones you already have. I definitely experienced this myself. (You can read about it here: I Was Pretty Down)

These are the exercises I use as a general warm up with a little variation depending on what I’m doing that day. They are great at getting the body moving better and getting the muscles that should be working, working and the ones that should be releasing, releasing.

They come from Egoscue which is a form of exercise/physical therapy that focuses on full body posture and movement as a way to improve pain and performance. (I happen to be a certified Egoscue Postural Alignment Specialist.)

In any case this workout should take you about 20-30 minutes. If this is the first you’re doing some of these things you may not be able to do all the reps or hold for the entire time yet. (I’m thinking mainly of the Gravity Drop and the Supine Foot Circles/Point Flexes). That’s fine. Just do what you can and build up.

Here’s the video:


Static Back – 5 min

Gravity Drop – 3 min

Downward Dog – 1 min

Runners Stretch – 1 min each leg

Standing Quad Stretch – 1 min each leg

Upper Body Spinal Twist – 1 min each side

Supine Foot Circles/Point Flexes – 40 reps

 

Mitch Rothbardt, CPT, Egoscue PAS
Castro Valley Fitness
2861 Grove Way
510-755-9191
mitch@CastroValleyFitness.com