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I find his manner mildly annoying but there's some good stuff in there. Not convinced by that thingy for the hammies though, especially when he warns that it's not worth doing that exercise if you rip them.
He does a shorter version with slightly different focus here:
It's lunchtime, so I'm checking in, but I'm not doing these today as I've not long come back from a little tester run to see how my legs are doing. They came through it more or less ok, with a slight bit of groin tightness - that's what got me onto doing the exercises in the first place Will report back tomoz
I'm not ready to do the entire workout but I have been trying out some of the moves. Found my old resistance band and tried the sideways steps. Those I really felt, stepping forwards and back not so much. Also tried a few glute bridges and clams - the latter I'd not seen before and I felt them too.
I see a physio every couple of months or so for a grope, prod, and general MOT so if I keep this up I wonder if he'll notice any difference next time.
I just did 10 of the step-ups and onto the first stair, not the second. And I felt it in the quads. But then, I did spend an hour on the rowing machine this morning
I need a regular loosening and strengthening workout and I'll probably pick the moves that I like. Those "Bulgarian" squats look a bit risky for my tired old knees.
I must get back to doing this sort of stuff, and post physio visit might have some daily exercises to do. I will check in here for accountability if so. At the moment, I do my S&C routine only 2 or 3 times per week at gym. But it is a good hour, of which 40 mins is core (the 20 mins is vanity!) G
Trying to decide the best time of day for me to do this kind of stuff, because I run or row in the morning. Whenever, I plan to start easy and gradually build up depending on how it goes.
So today it was 2 x 5 sideways steps in either direction with the resistance band and 10 glute bridges, holding each for 5 seconds. Both were biting towards the end. All done while a cuppa was brewing.
I'm not sure I need to work the quads, given that they already get hammered on the rower every other day. But hips and glutes, probably.
Looking through the longer video, I think I'll try the single leg glute bridge and the single leg deadlift. I'll pass on the calf lifts because I was warned off them by a physio on account of having a thing called Haglunds Deformity, which apparently is aggravated by calf drills.
I remember a report on the local TV news a while back about a chap who was the 80+ or 85+ world champion at one of the racquet sports, can't remember if it was badminton or squash. He was a spry old boy and said he spent about an hour on flexibility and strength exercises every day. I'm 20 years younger but beginning to sense that I need to do something in this regard.
Anyhoo, today I did 10 x sideways steps each way with the resistance band, then 10 forward "monster steps" still with the band. None of this felt hard at the time but when I stepped out of the band my legs felt strangely detached from the rest of me. I can still feel a faint sizzle along the side of the hips and down the side of the quads.
Also 5 x two-leg glute bridges followed by 5 x one-leg on each leg, all holding for 5 seconds. I could feel it engaging.
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Calisthenics (body weight strength exercises) for beginners
Aug 2023