Allegiate at home: new block, new workouts
All allegiate members get access to three programs:
The Anywhere Program: no equipment required, total body strength & mobility training. (New workouts every 2 weeks.)
The Every Damn Day Program: 1 kettlebell or dumbbell required, total body strength & mobility training . (New workouts every 2 weeks.)
Allegiate Digital Strength Training: If you have gym equipment, this program is for you. (New workouts every 4 weeks.)
Learn more about the Anywhere and Every Damn Day Programs
The Allegiate Every Damn Day Program - designed to be done, well… Every Damn Day!
Remember: the idea of training 6 days per week is to groove the pattern. We’re doing the same movements to get good at them.
We start with CARs. We’re working our joints through a range of motion, getting prepared for the session. Your CARs are a systematic preparation to alert you if anything’s not feeling good before that session.
Next, moving into some hip external rotation. The goal of this is to work your range of motion and prepare you for the strength training to come. We’ll follow that up with some more mobility: ankle, windmill, and toe touches.
After that we have some pillar work. We’ll spent two sets shredding that core and further preparing for the big strength component.
The meat of this program is DB split squat, single arm RDL, and KB dead stop row. Remember for the set and rep schemes we’re grooving the pattern. We’re doing the same movements but we’re doing them a lot. That means we’re getting good at them. We’re improving on certain exercises.
We have more core after that strength series with suitcase holds and mountain climbers.
Then the program finishes with some breathing.
The in-between-days of the above program, you’ll have kettlebell swings. Great change to be explosive with those swings and work speed.
The Allegiate Anywhere Program – designed to be done every day and anywhere!
This program is killer if you don’t have any equipment! Literally killer, it’s freakin’ hard.
A lot of what we do at “regular” Allegiate is with equipment. But we can still get a lot of progress and resistance with time under tension.
We have an opportunity to focus in on mobility right now. Let’s take it.
Day 1 of The Anywhere Program, after CARs, goes into dead bugs and downward dog. We move into single leg hip bridges, supine marching leg curls, and hip bridge. Your core and glutes will be firing after these set and reps.
Then, we get to hit some PAILs/ RAILs hip work. Your hips will will have more range of motion than they’ve had in a long time if you focus in on this program.
We’ll close this day with some ELDOA and get on with our day looser, more energized, and fired up.
Oh – and take a peak at day 2 of the program.
You see all those push ups? My goodness. The beaches might be closed right now but rest assured your upper body is going to be ready when they open.
Day 3? Lower body, leg-blasting galore. Plus resting postures and breath work.
The point is this. No equipment? No excuses. Hit this baby for a week and you’re going to improve and get stronger.