Perform For Sport
Strength & Conditioning, General FitnessISC's Home programme is suitable for all, from beginners to advanced. Focused around overall joint and muscle stength, as well as core stability, posture and mobility, ISC has tried to cover everything you need to ensure you get the best possible programme at home with minimal equipment. A 6 x week programme which progresses in difficulty week by week to ensure overall adaptation still takes place. This programme is ideal for the current climate of self-isolation, and ideal to fit alongside basic cardiovascular exercises such as walking, running and cycling. From everyone at ISC, look after each other and stay safe!
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Welcome Message - ISC Strength & Conditioning at Home
1 x 1
Prep
B
ISC Mobility Circuit 2
Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10
C1
Reverse Nordic Curl (ISC)
4 x 8
C2
Inch Worm (ISC)
4 x 10
C3
Arabesque
4 x 10
C4
Scap Wall Slide
4 x 8
C5
Plank (ISC)
4 x 0:40
D1
Squat To Stand & Reach (ISC)
3 x 12
D2
Lunge to One Leg (ISC)
3 x 10
D3
Glute Bridge Walkouts (ISC)
3 x 10
D4
3D Band Pull Apart (ISC)
3 x 15
D5
Hamstring Walkout to Press Up (ISC)
3 x 8
Prep
A
ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
B1
Lateral Band Walks (ISC)
3 x 15
B2
Bodyweight Isometric Squat (ISC)
3 x 1 @ 0:30
B3
Side Plank Leg Abductions (ISC)
3 x 10
B4
Hamstring Bridge (ISC)
3 x 12
B5
Plank Builder (ISC)
3 x 8
C1
Eccentric Press Up
3 x 5
C2
Wall Sit (ISC)
3 x 0:30
C3
Single Leg Glute Bridge with Raise (ISC)
3 x 12
C4
Banded Reverse Fly (ISC)
3 x 15
C5
Hollow Body Hold (ISC)
3 x 30
Conditioning
A
ISC Mobility Circuit 3
Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10
B1
Banded Kneeling Kickback (ISC)
3 x 15
B2
ISO Lunge (ISC)
3 x 1 @ 25
B3
Tall Plank Knee Taps (ISC)
3 x 8
B4
Banded Russian Twist (ISC)
3 x 12
B5
Sit Out (ISC)
3 x 10
C1
Split Squat BAA
3 x 8
C2
Prone Swimmers (ISC)
3 x 12
C3
Superman Walkout (ISC)
3 x 8
C4
Bicycle Sit Ups (ISC)
3 x 15
A1
Couch Stretch (ISC)
3 x 1:00
A2
Pigeon Stretch (ISC)
3 x 1:00
A3
Wall Adductor Stretch
3 x 0:30
A4
Chest Stretch
3 x 0:30
B1
Cat Cow (ISC)
3 x 15
B2
Child's pose to Cobra (ISC)
3 x 12
B3
Thread the Needle (ISC)
3 x 15
B4
Spiderman w/ Hip Lift & Arm Reach (ISC)
3 x 12
B5
Adductor Rocking (ISC)
3 x 10
B6
Prone Scorpion (ISC)
3 x 10
B7
Lying Shoulder Windmill (ISC)
3 x 10
