Quarantine workouts for the students
First the players: no access to equipment, time, distractions. Using fitness tracker to monitor. Workout should take 30 minutes tops.
Playgrounds are everywhere but so is covid (use your gloves), the recommendations given were: 5 workouts a week, same workout repeated. Progress as designated.
Dips and chins : start by doing 5 sets at a rate of perceived exertion level 6/7. So if you can do 30 reps with 30 being your failure point...we recommend 15-20. You're going to do the same reps for 5 sets over 5 days. Then increase by 2 reps the next week if possible and continue.
-No access to do dips or chins. Find bricks and do push ups with renegade rows. Push up followed by a row by each arm. This will one complete rep. Reach rpe 7 and progress same as dips and chin.
Hollow position: continue progression to goal time in full hollow.
Sled drags, weighted carry, car pushes: pick one. 5 trips- 50 yds increase, 1 trip per week until you reach 10 then add 10 yds a week.
You can drag damn near any thing. Easiest way is get an old tire and some rope and power walk in a field. Other is chain to a weight plate. Put chain through the hole wrap around waste or loop into a weight belt or vest.
Weighted carry : find something you can pick up that's about as close 1/3 your body weight and pick it up and walk with it. Don't really care how you hold it just pick it up and go.
Car pushes : push you rents car, use their supervision and out them in the driver seat. Car should be off, however someone does need to be able to operate the brake.
I can explain it to you, I can't understand if for you.