Vacation Workouts Made Easy–Part 2
Prone Swimmer’s Row, Prone Y Lift Offs, and Prone T Lift Offs
About once a month, I get requests from clients for a training plan they can do using minimal equipment while traveling in order to stay on track with their fitness program. While it’s impossible to reap all the benefits of training with the diverse equipment found at a good training facility, exercising while traveling can help people maintain the habit of exercise and prevent the loss of fitness gains, especially during extended time away from traditional training. One of the simplest things that can be done is to just be active. Use the stairs instead of the elevator when traveling, park at the back of parking lots, walk or ride a bike whenever possible, etc. Secondly, start and/or end the day with 5-10 minutes of mobility drills or stretching. Below you will find some simple to perform exercises that can be done with zero equipment in virtually any setting.
Jeff Tirrell, CSCS, CSFC, Pn1
Prone Swimmer’s Row, Prone Y Lift Offs, and Prone T Lift Offs: Training the back musculature is probably one of the toughest areas to train without any equipment. This series is simple to do, is challenging for most, and will hit some often neglected muscles of the posterior shoulder and upper back. Simply lay face down on the floor with your arms at your sides and palms facing the ceiling. Keeping your arms straight, slowly lift your hands as far off the floor as you can and hold at the end range of motion for 1-2 seconds. Perform 10-20 of these. Then slide your arms out perpendicular to your sides, palms facing down, thumbs up. Again, lift your hands off the floor and hold for 1-2 seconds at the top, performing 10-20 more reps. Last, slide your arms up toward the overhead position until you get into a “Y” position. Your thumbs should be facing toward the sky, lift your hands off the floor making sure not to shrug your shoulders up. Perform 10-20 reps with a 1-2 second hold at the top of each rep. Repeat this series 2-3 times.
Door Pull Ups: This is a more advanced movement that would probably be difficult for the majority of clients. But if you can do five or more strict pull ups, then you may be able to throw this in the mix. Simply open a sturdy door. Make sure it’s open all the way so it doesn’t move and pinch your fingers. Grasp the top of the door and pull yourself up until your chin clears to top of the door. Pull ups fatigue out easily so leave 2-3 reps in the tank and perform 2-5 sets.
Watch video of these exercises and variations here