TD Athletes Edge
Even when you can't get to the gym, that doesn't mean the gym can’t come to you! TD Athletes Edge brings you the following at-home bodyweight training guide to continue working towards your individual health and wellness goals from the comfort of your own home.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up (BW)
Sidelying Bottom Leg List Iso 2x10s Hands Supported Half Kneel Lift-Off Iso 2x10s 1 Leg Bridge x8each Wall Press Alt. Dead Bug x10 Alt. Yoga Plex x5 Stationary Inchworm x5 Tempo Wall Heel Raise x10 Alt. Lateral Squat x8 Wall Hip Hinge w/ 3s Ecc x12 Drop Squat x10
B1
Tempo Kickstand RDL
3 x 12
B2
Tall Plank w/ Alt. Knee Drive
3 x 6
C1
Split Squat
3 x 6
C2
Push-Up
3 x 5
D1
Long Bridge
3 x 6
D2
Towel Bent-Over Row Iso
3 x 3 @ 0:10
E1
Base Rotations
3 x 3 @ 0:10
E2
Half Kneel Chop & Stop
3 x 8
Recovery
F
Recovery
Cat-Cow x12 Catcher Rockback x8 Hamstring Floss x15 All Fours Alt. Hip Crossover x10
Prep
A
Warm Up (BW)
Sidelying Bottom Leg List Iso 2x10s Hands Supported Half Kneel Lift-Off Iso 2x10s 1 Leg Bridge x8each Wall Press Alt. Dead Bug x10 Alt. Yoga Plex x5 Stationary Inchworm x5 Tempo Wall Heel Raise x10 Alt. Lateral Squat x8 Wall Hip Hinge w/ 3s Ecc x12 Drop Squat x10
B1
Tempo Back Squat
3 x 10
B2
Knees Bent Star Plank
3 x 2 @ 0:10
C1
Lateral Lunge
3 x 8
C2
Floor Prone Swimmer
3 x 8
D1
Wall Stork Iso
3 x 2 @ 0:15
D2
Yoga Pike
3 x 6
E1
Cont. Squat Jump
3 x 3 @ 0:10
E2
1-Leg Lower w/ 2-Thumb Tap
3 x 8
Recovery
F
Recovery
Cat-Cow x12 Catcher Rockback x8 Hamstring Floss x15 All Fours Alt. Hip Crossover x10
Prep
A
Warm Up (BW)
Sidelying Bottom Leg List Iso 2x10s Hands Supported Half Kneel Lift-Off Iso 2x10s 1 Leg Bridge x8each Wall Press Alt. Dead Bug x10 Alt. Yoga Plex x5 Stationary Inchworm x5 Tempo Wall Heel Raise x10 Alt. Lateral Squat x8 Wall Hip Hinge w/ 3s Ecc x12 Drop Squat x10
B1
Kickstand Wall Sit
3 x 2 @ 0:10
B2
Plank w/ Alt. Forward Reach
3 x 6
C1
Reverse Lunges
3 x 8
C2
Towel Standing Pull-Apart Iso
3 x 3 @ 0:10
D1
Caterpillar Bridge Walkout
3 x 5
D2
Wall Reverse Short Plank
3 x 3 @ 0:10
E1
Skaters
3 x 3 @ 0:10
E2
Side Plank w/ Reach & Raise
3 x 6
Recovery
F
Recovery
Cat-Cow x12 Catcher Rockback x8 Hamstring Floss x15 All Fours Alt. Hip Crossover x10
