Dermot’s Travel Routine

Travel Routine

Exercise Rest Intensity Reps Tempo Sets
1 Hip Thrusts, Hikes, Figure 8s
Click to Watch Video
V -2 reps 10 each 2 1 2 2-4
2 Side Steps with Band
Click to Watch Video
V Blue band 10/side 2 1 2 2-4
3 Step Ups
Click to Watch Video
V Bodyweight 10/side 2 1 2 2-4
4 Single Leg Supine Hip Extensions
Click to Watch Video
V Bodyweight 8/side 2 1 2 2-4
5 Static Lunges
Click to Watch Video
V Bodyweight 8/side 2 1 2 2-4
6 Squats with Arms Overhead
Click to Watch Video
60s^ Bodyweight 8-12 3 1 3 2-4
7 Wall Leans
No video
15s Foot from wall 2 90s/30s 1
8 Horse Stance Horizontal
Click to Watch Video
15s Bodyweight 8/s 2 5 2 2
9 Prone Arm Flies
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15s Bodyweight 12-20 3 1 3 2
10 Energy Push
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N/A Bodyweight 1-30 Breath 1

Notes:

1) Do it without the ball

4) Do static lunges (up, down) – I only have this video

7) No video.  Lean against a wall with your feet about a foot away from the wall.  Put a towel or pillow behind your head and while tucking your chin in, push your shoulders away from the wall with your neck muscles.  Hold it for 90s, then rest for 30, do it again for 90s and rest for 30s.