As we adjust to the new normal that unforeseen circumstances have bestowed upon us, it’s time to take life by the horns and be proactive rather than reactive. If a six- to eight-week self-quarantine is the worst thing that will happen in your life, you’re in for a pretty amazing life. Unlike COVID-19, which can lay dormant inside of you without detection, there are three signs and two symptoms that are prominent, positive and equally infectious. Three signs that would suggest others around you think you are being the best version of yourself during a difficult time: a positive attitude, a kind spirit and an abundance of humility.
Unlike signs, which are visible to people around you, symptoms can only be felt by you. If you are feeling sad, but forging ahead, you are grinding. If you are feeling unbalanced but staying on track, you are determined.
I will surround myself with a kind, positive and humble person in a heartbeat — especially if they swim against the tide.
Now that my lecture is over, I would like to offer you five exercises you can do in your living room that will not only make you stronger and faster, but also will leave you feeling accomplished, and eager for more.
There are five household items that you could use in this workout: a large stock pot; a 10-pound bag of potatoes; a broom; two chairs; a large jar.
Exercise 1 — Single-leg rear-foot elevated squats (RFEs)
With your rear foot elevated on the arm of a couch or ottoman, place your front foot in-line with your back foot. Move your forward foot just far enough forward so that you can achieve 90 degrees of knee flexion in the front at the very moment your back knee touches the ground. Utilizing full range of motion, from full-knee extension in the front to a knee tap in the back, perform 8-10 repetitions on each leg. Try to maintain a one-up, one-down cadence to help develop muscle endurance fibers.
Exercise 2 — Unbalanced potato reverse lunges
While holding the umbilical portion of the potato sack, hold it up in front of your right shoulder, making sure to keep your right elbow tucked close to your body. With your left foot, step back 24 to 36 inches and tap your left knee of the ground. After a light tap, explode forward to achieve full knee extension in your right knee while your left hip and left knee flexes to 90 degrees. This is one complete rep. Perform eight reps on each leg.
Exercise 3 — Single-leg pole squats
With your left toe firmly against the base of a door jam, place your right hand, belly-button high, on the side paneling. Raise your right knee into crane formation with your right hip, knee and ankle flexed to 90 degrees. Slowly, sit back and down to an extended right elbow and 90 degrees of left knee flexion. Pause for one second at the bottom and then push through your left heel to return to the starting position (crane). Perform eight reps on each leg.
Exercise 4 — Abdominal jar roll-outs
Beginning on two knees, place both palms of your hands on a large jar. While keeping both palms on the jar, roll the jar forward, being sure to keep you elbows straight and the jar in front of your forehead. As you extend forward, you will roll over your knees and onto the muscle just above your knee. Only roll out as far as you can go with the ability to return to the starting position with the same form. Do this eight times, working toward the goal of ending parallel to the floor.
Exercise 5 — Inverted pull-ups
Place two chairs about 30 inches apart. Take a broom or another solid pole and weave if through the back of each chair. While laying on your back, under the pole and between the chairs, reach up with two hands and grab the pole with two hands approximately shoulder width apart. Pull your chest up to the pole while maintaining straight legs. For less difficulty, bend your knees to 90 degrees. Do as many as you can.
I can tell you from experience, that the only progress you’re capable of generating is directly relative to your eagerness to create it. Home confinement can lead to depression, wasted opportunities and an abundance of lethargy, but with a proper plan in place, the benefits that a quarantine lifestyle brings to our lives can yield the most unexpected positive results.
Joe Caligiuri (MS, ATC) is the owner of Stadium Performance in Dedham, Mass., and has served as athletic trainer for the NHL’s Los Angeles Kings and NFL’s New England Patriots. SP offers Boston’s No. 1 injury-prevention, ACL rehab and speed programming. Check out spstrengthcoach.com.
