We are all feeling stiff, sluggish, and mentally drained. 100+ days of Lockdown have been tough. Freedom Day Dec 3 signals lesser restrictions as the greater Auckland region opens up. The Institute of Sports ethos is the healing power of Movement & Activity that’s what we believe and we are here to help you get there whether it’s beach cricket, Bowls at the club, twilight Tennis, that summer body on lock at the Gym or mucking in the Garden. We are here to remove the bodily pain that 100+ days of limited movement has wrecked on us all and restore you to full function to kickstart an active lifestyle and significantly improve our mental health and well-being in time for Summer, Christmas, and the New Year so you can truly celebrate Freedom.
In that spirit to get you started please request via grafton@instituteofsport.co.nz your “ Freedom Home Exercise Programme” and Freedom Day Post Workout Stretches” that contains video demonstrations and detailed instructions on how to complete each exercise. You can view this program on desktop or in a mobile app.
“Freedom Home Exercise Programme” 20-30 min AMRAP (As many rounds as possible)
5 min warm-up (feel free to combine the following):
- Lite walk around the street or Fast Walking
- Marching on the spot
- Knee raises on the spot
- windmills
“Freedom Workout”
- Squats x 10 repetitions
- Push-ups (or kneeling press-up) x 10 repetitions
- Sit-ups x10 repetitions
- Standard Plank (hold to the count of 10 seconds)
- Kettle Bell Swing x10 repetitions*
- Supine bridge and hold to the count of 5 seconds x 10 repetitions
- Prone Chest lift x 10 repetitions
- Alternating Shoulder Press each arm x 10 repetitions*
Warm-down stretching
- Standing Hamstring Stretch on chair (hold to the count of 10 seconds)
- Seated Gluteal Stretch (hold to the count of 10 seconds)
- Gastroc Stretch on Wall (hold to the count of 10 seconds)
- Soleus Stretch on Wall (hold to the count of 10 seconds)
- Standing Shoulder Posterior Capsule Stretch (hold to the count of 10 seconds)
- Standing “L” Stretch at Counter (hold to the count of 10 seconds)
- Standing Quadricep’s Stretch (hold to the count of 10 seconds)
- Standing Pec Stretch at Wall (hold to the count of 10 seconds)
- Latissimus Dorsi Stretch at Wall (hold to the count of 10 seconds)
- Single Knee to Chest Stretch (hold to the count of 10 seconds)
- Prone on Elbows Stretch (hold to the count of 10 seconds)
- Kneeling Thoracic Extension Stretch (hold to the count of 10 seconds)
*If you don’t own a set of dumbbells, kettlebells, or Swiss Ball you can email us @ grafton@instituteofsport.co.nz or phone 093795767 to advise and arrange purchase.
To take full advantage of our expertise please email us @ grafton@instituteofsport.co.nz or phone 093795767 to arrange a consultation with our Physio Aaron Scott.
