Strength & Conditioning – Quarantine Edition – Week 3

If you want to keep fit at home while you can’t get on the court, Sean Connolly (Coach Connolly) is here for you. You can head here to download his 30-day Quarantine Program for free. (The Free App contains videos and images of each exercise if you’re not sure what they are so it’s worth downloading.)

Alternatively, you can view week three of the program below. Thank you Sean!

Day 1

10-15 minutes warming up by using a combination of:

  • Skipping
  • Air skipping
  • Jogging on the spot
  • Any aerobic apparatus you might have at home like a spin bike, rowing machine or treadmill

Exercise Set 1
Bulgarian Split Squat: 4 x 15
Squat Jump: 4 x 10

Exercise Set 2
Step-Ups: 4 x 20
Calf Raise Series: 4 x 30

Exercise Set 3
Run: 2 x 5 mins
Air Squat: 2 x 50
Run: 2 x 5 mins

Day 2

10-15 minutes warming up

Exercise Set 1
Diamond Push Up: 3 x 15
Bench Dips: 3 x 15

Exercise Set 2
Hand Release Push-Up: 4 x 10
Shoulder Taps: 4 x 30s
Hand Release Push-Up: 4 x 10
Plank: 4 x 1 min

Exercise Set 3
Burpee: 1 x 1 min (as many reps as possible)
Rest: 1 x 1 min
Burpee: 1 x 1 min (as many reps as possible)

Day 3

Conditioning

Steady state low-intensity 3-5km run

Record the time it took you to complete the distance in the session notes.

Day 4

10-15 minutes warming up

Exercise Set 1
Slider Pike-Up: 3 x 10
Bicycle Sit-Ups: 3 x 20
Mountain Climber: 3 x 30

Exercise Set 2
Glute Bridge: 4 x 10
Single-Leg Glute Bridge: 4 x 10
Glute Bridge: 4 x 45 secs

Exercise Set 3
Plank: 3 x 1 min
Side Plank: 3 x 30 secs
Superman: 3 x 1 min

Day 5

10-15 minutes warming up

Exercise Set 1
Bulgarian Split Squat: 3 x 10
Squat Jump: 3 x 10

Exercise Set 2
Bench Dips: 3 x 10
Clapping Push-Up: 3 x 10

Exercise Set 3
Air Squat: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Push-Up: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Box Jump: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
V-Ups: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Day 6

Conditioning

Steady state low-intensity 3-5km run

Record the time it took you to complete the distance in the session notes.

Day 7

Day off

Please note:

This exercise program is presented with the assumption that anyone undertaking them has been cleared for exercise by their physician, and has undertaken physical activity of this level previously. You should understand that when participating in any exercise or exercise program there is the possibility of physical injury. If you engage in this exercise or exercise program you agree that you do so at your own risk and are voluntarily participating in these activities assuming all risks of injury.

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