Perform For Sport
Strength & Conditioning, General FitnessThis 4 week programme is a great introduction to strength and conditioning at home. A programme to help improve strength, stability. mobility and your core. All the exercises and challenges are body-weight and focus on whole body development. ISC introduces a progressive approach in which the sessions get harder as the weeks go on. The exercises included in the programme focus on all the primary muscles groups and joints, as well as particular emphasis on common injury sites like the posterior chain. People who compete in all sports can find this useful in preparation for their sport while at home.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Prep - Foam Rolling
1 minutes on each body part (each side) Quad Foam Rolling Adductor Foam Rolling Hamstring Foam Rolling Calves Foam Rolling Glute Foam Rolling Upper Back Foam Rolling
B
Welcome Message - ISC Strength & Conditioning At Home (Bodyweight)
1 x 1
Prep
C
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
D1
Fire Hydrants Kickbacks (ISC)
4 x 15
D2
Bodyweight Squat (ISC)
4 x 12
D3
Single Leg RDL Reaches
4 x 8
D4
Press Up (ISC)
4 x 10
D5
Prone W-Press (ISC)
4 x 10
D6
Hollow Body Hold (ISC)
4 x 30
E1
Side Plank (ISC)
3 x 0:30
E2
Plank (ISC)
3 x 0:30
Prep
A
Prep - Foam Rolling
1 minutes on each body part (each side) Quad Foam Rolling Adductor Foam Rolling Hamstring Foam Rolling Calves Foam Rolling Glute Foam Rolling Upper Back Foam Rolling
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
Bodyweight Split Squat (ISC)
4 x 8
C2
Reverse Nordic Curl (ISC)
4 x 10
C3
Hamstring Bridge (ISC)
4 x 10
C4
Scap Wall Slide
4 x 10
C5
Side Plank w/ Abduction
4 x 10
Conditioning
D
Home Core Circuit 1
Perform each exercise for 30s with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Hollow Body Hold Plank with Forward Reach ISO YTWs x 3 Rounds
Prep
A
Prep - Foam Rolling
1 minutes on each body part (each side) Quad Foam Rolling Adductor Foam Rolling Hamstring Foam Rolling Calves Foam Rolling Glute Foam Rolling Upper Back Foam Rolling
Prep
B
ISC Mobility Circuit 4
Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10
C1
Wall Sit (ISC)
4 x 0:35
C2
Single Leg Glute Bridge (ISC)
4 x 8
C3
Bodyweight Walking Lunge (ISC)
4 x 10
C4
Plank Builder (ISC)
4 x 8
C5
Prone Swimmers (ISC)
4 x 12
C6
Lying Leg Raise (ISC)
4 x 10
Conditioning
D
Home Core Circuit 4
Perform each exercise for the set number of reps with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Shoulder Taps x 10 (Each Side) Deadbug x 10 (Each Side) Tuck Crunches x 12 x 3 Rounds
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
