Hi Coach
With a sense of lockdowns perhaps coming back in the next month or so I wanted to have a plan or action ready just in case
I’ve got a very bare bones home gym equipment as listed below
– Dumbbells from 5kg to 50kg
– Adjustable bench from decline to 90*
– A backup flat only bench
– lots of daisy chains and carabiners
– micro loading plates from 0.25kg to 7.5kg
– a number of various lat Pulldowns handles and cuffs which with carabiners and daisy chains become make shift barbells at least for things like cuff lateral raises and curls
– a variety of resistance bands rated from 15kgs to 75kgs
– my question is on movement selection
– push is simple enough – variety of pressing at various angles / flies at various angles and laterals
– biceps and triceps again simple enough curls and extensions
– legs and back are where I struggle and am looking for advice
– what I have off the top of my head are
– bent over bilateral rows
– unilateral rows
– pull overs
– chest supported rows
– shrugs
– dumbbell deadlifts
– split squats
– lunges
Unfortunately don’t have anything for vertical pulling – I was thinking of getting a set of gymnastic rings but don’t have any load bearing point to anchor them onto
Any idea or thoughts would be much appreciated
Thanks again!
.
