3 Ways to Improve Your In-Home Programs Part II: Putting It All Together

3 Ways to Improve Your In-Home Programs Part II: Putting It All Together

By Sarah Rippel, Author of “Home Program Design Mastery”

 

In Part I, I discussed the use of tempo prescriptions, loading position progressions, and stance/set-up progressions and how they can be super-impactful in the development of in-home programs. These strategies are a great way to create an overall “loading” effect on the body without adding additional load to most exercises.

 

Let’s look at a workout using a scenario in which we have a handful of tools to use – kettlebells, dumbbells, and Ultimate Sandbag (USB)s.

 

Metabolic Strength Block 1 

x 3-4 Rounds (or a 10-15min timecap):

1. Push-Up or Elevated Push-Up @2020 x 10-12
2. 1-Leg Alternating Biceps Curl (L leg) x 10/side
3. Kettlebell Goblet Squat in Bilateral Stance @20X1 x 10-12
4. 1-Leg Alternating Lateral Raise (R leg) x 10/side
5. Towel Pull-Apart Iso in Tall Kneeling x 4-6

 

Metabolic Strength Block 2 

x 3-4 Rounds (or a 10-15min timecap):

1. Front-Loaded Alternating Up Downs x 8-10
2. Dead Bug Pullover (no legs) @3131 x 4-6
3. KB Alternating Lateral Step Goblet Clean OR USB Lateral Step Clean x 10-12
4. Tabletop/Reverse Plank x 15sec x 1-2 reps
5. KB/DB Rack + Suitcase Carry or March in Place x 30sec

 

In this workout there are two metabolic strength blocks that follow the warm-up. There is not a set work:rest ratio here, as all of the exercises are to be done for reps, but if desired you could use a 30:30 interval format instead! In addition, 3-4 rounds are to be completed of each circuit. An alternative would be to use a timecap of 10-15 minutes and have the client(s) work at a sustainable pace until the desired time is reached.

 

This workout is a tiny piece of a complete program, of course. I could map out an entire program to show how progression tweaks are incorporated into the overall plan, but that would be extremely excessive for this article!

 

That said, I felt it would be a good idea to take a peek at a single workout and show how each exercise could be modified. As always, there are specific exercises plugged in to a workout, but you should be able to adjust them to suit most any individual’s level.

 

I have included what I am calling a “mini progression matrix” for each of the exercises, which gives a peek into a larger progression matrix that can be planned out ahead of time and plugged in for any program. If you purchased “Build ‘N Burn 2.0,” then you are familiar with my use of progression matrices! In these mini progression matrices, I include the actual exercise used in the outlined workout, along with a few progression options.

 

Metabolic Strength Block 1

 

Push-Up or Hands-Elevated Push-Up @2020 x 10-12

 

Mini Progression Matrix: Push-Up

1. Hands-Elevated Push-Up (waist height; 24-30”)
2. Hands-Elevated Push-Up (mid-thigh height; 18-24”)
3. Hands-Elevated Push-Up (knee height; 12-18”)
4. Hands-Elevated Push-Up (mid-shin height; 4-12”)
5. Push-Up
6. Feet-Elevated Push-Up (mid-shin height; 4-12”

 

Want more push-up nerdiness? Check out this video!

 

1-Leg Alternating-Arm Biceps Curl (L leg) x 10/side

 

Mini Progression Matrix: Alternating-Arm Biceps Curl

1. Alternating-Arm Biceps Curl in Sprinter Stance
2. Alternating-Arm Biceps Curl in 1-Leg Stance (hover foot)
3. Alternating-Arm Biceps Curl in 1-Leg Stance (90º hip)

 

It should also be noted that the alternating-arm pattern can be performed in a bottom-up fashion OR top-down! Check out this video to see both!

 

Kettlebell Goblet Squat in Bilateral Stance @20X1 x 10-12

 

The tempo prescription of @20X1 means we will take two seconds to descend into the squat position and immediately stand up from the bottom.

 

Mini Progression Matrix: Bilateral Squat

1. USB Press-Out Squat
2. KB Goblet Squat
3. USB Bear Hug Squat
4. USB Front-Loaded Squat
5. KB Double-Racked Squat

 

1-Leg Alternating Lateral Raise (R leg) x 10/side

 

Mini Progression Matrix: Alternating-Arm Biceps Curl

1. Alternating-Arm Lateral Raise in Sprinter Stance
2. Alternating-Arm Lateral Raise in 1-Leg Stance (hover foot)
3. Alternating-Arm Lateral Raise in 1-Leg Stance (90º hip)

 

Towel Pull-Apart Iso in Tall Kneeling x 4-6

 

Mini Progresison Matrix: Towel Pull-Apart

1. Towel Pull-Apart in Tall-Kneeling
2. Towel Pull-Apart in Bilateral Stance
3. Towel Pull-Apart in Military Stance (feet together)

 

Metabolic Strength Block 2

 

Front-Loaded Alternating Up Downs x 8-10

 

Mini Progression Matrix: Alternating Up Down

1. Front-Loaded Alternating Tall to Half Kneel
2. Overhead-Loaded Alternating Tall to Half Kneel
3. Front-Loaded Alternating Up Down
4. Overhead Press & Hold Alternating Up Down
5. Overhead-Loaded Alternating Up Down

 

Dead Bug Pullover (no legs) @3131 x 4-6

 

The pullover is performed at a tempo of @3131. The load is lowered for three seconds, there is a one second pause in the lowered position, the load is brought back for three seconds, and then there is a one second pause before performing the next rep.

 

Mini Performance Matrix: Dead Bug

1. Dead Bug Iso-Hold (no legs)
2. Dead Bug Press (no legs)
3. Dead Bug Pullover (no legs)
4. Dead Bug Iso-Hold (with legs)

 

The progression with regard to leg movement that I use goes through a sequence of heel tap, angled marching, marching, & straight leg lowering. Here’s a video that shows each!

 

Kettlebell Alternating Lateral Step Goblet Clean OR USB Lateral Step Clean x 10-12

 

Mini Progression Matrix: KB Goblet Clean

1. KB Goblet Clean in Bilateral Stance
2. KB Goblet Clean in Sprinter Stance
3. KB Goblet Clean with Lateral Step
4. KB Goblet Clean with Reverse Step

 

Mini Progression Matrix: USB Clean

1. USB Clean in Bilateral Stance
2. USB Clean in Sprinter Stance
3. USB Clean with Lateral Step
4. USB Clean with Reverse Step

 

Tabletop/Reverse Plank x 15sec x 1-2 reps

 

Mini Progression Matrix: Tabletop/Reverse Plank

1. Bridge Hold
2. Tabletop Hold
3. Reverse Plank on Hands

 

KB/DB Rack + Suitcase Carry or March in Place x 30sec

 

Mini Progression Matrix: Loaded Carry/March

1. Farmer Carry/Farmer March
2. Rack Carry/Rack March
3. Rack + Suitcase Carry/March
4. Rack + Overhead Carry/March

 

So, there you have it, an overview of some of the progression tweaks that can be made within a workout using the concepts of tempo prescription, loading positions, and stances/set-ups! These may seem like simple concepts, but they can have a powerful impact on an individual’s ability to build total-body functional strength!

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