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Home Workout Series
Home Workout Series #7: Staying Performance Ready at Home
April 27, 2020 | by Fortius Sport & Health

In times like these, our physical and mental health are a top priority.

While our doors are temporarily closed to protect the health of our community, we asked our coaches to put together some of their favourite workouts to help you stay active at home. Did you miss workouts #1 – #6? Scroll to the bottom of this page to check them out!

Staying performance ready at home

Designed to help enhance your sport performance training these three exercises can be a great addition to a current home training program, or make for a great standalone mini workout. In addition to strength, this workout incorporates balance and proprioceptive training to promote better movement strategies. 

Exercises performed by Performance Rehabilitation Coach Katie Meredith

Warm-up: warm up with these three mobility exercise from workout # 3 

1. Pogo + Staggered/Single Leg Land + Stick: 3 sets x 6 reps each side

  • Pogo (2 double leg hops) then land in a staggered position, one foot slightly in front of the other, knees soft.
  • Repeat on the other side.
  • Pogo again, then land in a single leg position, ‘stick’ the balanced landing position.
  • Repeat on the other side. 

2. Backpack Split Squat: 3 sets x 8 reps each side

  • Fill a backpack with books, water bottles or heavy objects, put it on your back and stand in a lunge.
  • Lower your back knee to the ground, keeping your front knee in line with your toe. 

3. High Plank + Knee to Chest: 3 sets X 6 reps each side

  • In a high plank position, bring one knee to your chest, pause, and return to plank.
  • Keep your hands under shoulders and back neutral.
  • Alternate knees to chest.