Training from home – Part 2:

In a follow up to my previous blog regarding at home exercise, I think it would be a great idea to put some programs out there so you get more of an understanding as to the depth of programming. It will also highlight why doing it at home can make perfect sense given your circumstances. By no means am I suggesting that you should not be training at a gym, but if the context is correct; at home might be the way to go.

Scenario 1: Rehabilitation.

If you have seen a professional regarding a musculoskeletal issue, and that professional has done their job correctly; you should be given a program to follow. This program is obviously specific to you and will require you to meet check points of progression along the way in order to eventually recover. An example may be that you have hurt your lower back. Whatever the diagnosis might be, you will more than likely be given a mix of stretching, strengthening and rolling drills to do. The program may look something like this:

1) Foam roll upper and lower back, glutes, hamstrings and calves.
2) Stretch calves, hamstrings, glutes, lower back and lats.
3) Mobilisation including Pelvic Anterior/Posterior Rolls, Cat Camel, Iron Cross, Thread the Needle, Childs Pose, Wall L Sit.
4) Strengthening including Glute Thrust Holds, S/L Glute Thrusts, Mini Band Clams, Crunches, S/L Standing Hip Flexion Holds.

Now a lot of those exercises might not mean much to you, however, I can assure you that not one of them requires any equipment besides a mini band and a foam roller which the physio will most likely give you anyway. This is just a small example of how an at home program can look and is something you would perform every day if you were in this situation. The same style of program would be prescribed for any knee, ankle or shoulder injuries where some stretching, mobilisation, release work and strength work will all intertwine to offer a solution to the current program.

Scenario 2: Abdominal strengthening.

It’s no surprise that gyms have a cool down/stretching/ abs area and these areas are usually just floor space. There usually isn’t equipment specifically for the abs and if there is, it’s minimal. Things like an ab wheel or a fitball for example. If you are serious about your ab training then I do suggest that you own some equipment at least so that you can progressively overload this muscle group; it is not necessary however. Using your own body weight as resistance is possible to achieve a great deal of exercise variety and overload. That program may look something like this:

1) Crunches.
2) Heel Taps.
3) Reverse Crunches.
4) Side Plank Raises.
5) Plank Variations.

As basic as this might be, it incorporates flexion both forwards and laterally, it incorporates some hip flexors and also allows for good bracing mechanics through the lower abdominal engagement isometrically. Having a routine like this requires no equipment and can be performed anywhere really, so it is great for hotel rooms or in between gym memberships. I do like to load abdominal work with cables and bands but I don’t feel that is a necessity if you are at least doing something at home.

Scenario 3: Stability.

In a lot of cases, somebody’s ability to ultimately get stronger can come down to asymmetry and imbalance throughout their body. If left undetected, injury and overuse can occur as well as like I said, an inability to progress. A simple test I like to perform is to get someone to stand on one leg and lift their knee towards their chest actively as high as they can. Not only does this give an understanding of hip flexor strength, we can see any lateral shift at the hip (glutes), we can see any hunching of the upper back (abs) and also see what happens with the knee and feet (ankle). These highlighted areas may not be the problem, but we soon start to paint a picture of what is going on with the person standing in front of us. Let’s use an example of a person presenting with poor hip flexion on one leg as well as hips that shift laterally as soon as they stand on one leg.

1) Hip Lock against the wall.
2) ½ Kneeling Hip Flexion from block.
3) Banded Step Over.
4) Box Step Down.
5) Mini Band Crab Walk.

A program as simple as that could potentially help to strengthen the hip flexors and glutes in all directions, as well as challenge single leg stability throughout. It doesn’t need to incorporate much equipment at all and can be performed anywhere at home. Something like this done correctly could be a four times a week thing and would require working closely with the coach in order to get progressions for these exercises etc.

These three examples given above are just a few ways in which an at home program has its merits and can really help achieve something with a client who is otherwise struggling. These examples all incorporate different population groups and are a telling reason as to why you can’t turn your back on any type of training program. If somebody says that they want to train at home, you need to make it work. If you yourself want to train from home, get in touch with an Exercise Physiologist or Strength and Conditioning coach and make it happen. There is no reason not to go for this idea if it is what you feel suits your situation.