Covid -19 Home Program

by Kristopher Robertson

Description

This is a program geared towards athletes in lock down.

Lessons

Welcome

1 WATCH THIS FIRST

Phase 1

2 Week 1 3 Week 2 4 Week 3 5 Week 4

Phase 1 - Exercise Pool

6 Day 1/3/5 7 Banded ISO Focal Point– 1 x 2 minutes 8 Banded ISO Clamshell – 1 x 2 minutes each leg 9 Fire Hydrant – 1 x 2 minutes each leg 10 Straight Leg ISO Hold – 1 x 2 minutes each leg 11 Curtsy Lunge – 1 x 50 each leg 12 Kneeling Hip Extension – 1 x 25 13 Bulletoroofing 14 External Rotation - Knee 15 Batwing I.T 16 Step Down - Flarhety 17 Glute Bridge - March 18 Main Exercises 19 Step Down - Flarhety 20 Romanian Deadlift 21 Special Exercises 22 Towel Row

Week 5-7

23 HOME PROGRAM - WEEK 5-7 24 CONDITIONING PROGRAM - WEEK 5-7

The Coach

Kristopher Robertson

Kris Robertson is a Strength and Conditioning Coach with Rugby Canada. Kris is responsible for the physical development of the Senior Women’s National 15’s, as well as the Women’s Rugby Canada Development Academy in Ontario. Kris is a former professional athlete of the Canadian Football League (CFL) being drafted by the Winnipeg Blue Bombers 11th overall in the 2013 draft, unfortunately he suffered a knee injury that cut his professional aspirations short. Since then Kris has been Assistant Strength and Conditioning Coach of the Toronto Argonauts of the CFL. Kris has worked with athletes from a broad spectrum of sports such as swimming, hockey, basketball, judo, and soccer, Kris is a Certified Strength and Conditioning Specialist (NSCA) and is currently in progress of completing his Master's of Exercise Science at Edith Cowan University.

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Lifetime access

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Course Info

Rating:	(0)
Caterory:	Rugby/Fundamentals
Bookings:	30
Duration: