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Welcome to Week #6 of At-Home Winter Conditioning!

Two Mini Circuits: Perform each exercise 15 times, and repeat each circuit three times before going onto the next circuit. Follow along with the video here.

  1. Renegade Row with band or weight x 15
  2. Skull Crusher Bicycle x 15
  3. Slider Lunges x5 in 3 different directions
  4. Lunge Overhead Press x 15
  5. Bear Fire Hydrant with band x 15
  6. Single Leg Deadlift with biceps curls x 15

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.

Welcome to Week #5 of At-Home Winter Conditioning!

AMRAP (As Many Rounds as Possible) x 20 minutes: Complete the specified number of each exercise in a row, rest 30 seconds and then repeat until you get to 20 minutes. Follow along with our video here.

  1. Tuck Squat Jumps x 20
  2. Lateral Band Walks x 20 steps
  3. Goblet Squats x 20
  4. Russian Twists x 20
  5. Diagonal Lunges x 15 ea.
  6. Single Leg Chops x 10 ea.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.

Week #4 of Winter Conditioning, here we go!

High Intensity Interval Training (HIIT) Pyramid (perform each exercise for 45 sec. with 15 sec rest) 

  1. High Knees
  2. High Knees, Burpees
  3. High Knees, Burpees, Slider Planks
  4. High Knees, Burpees, Slider Planks, Squat Jumps
  5. High Knees, Burpees, Slider Planks, Squat Jumps, Ice Skaters
  6. Burpees, Slider Planks, Squat Jumps, Ice Skaters
  7. Slider Planks, Squat Jumps, Ice Skaters
  8. Squat Jumps, Ice Skaters
  9. Ice Skaters

Follow along with the video here.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.

 

It’s Week #3 of Winter Conditioning!

This time, Dave and Kelly lead you through Compound Sets:

  1. Deadlifts x 20 > Mountain climbers x 30-60seconds (repeat 4x)
  2. Gluteal bridges x 20 > Plank x 30-60 seconds (repeat 4x)
  3. Walking lunges x 20 steps > Jump Ropes: single/double limb x 30-60sec (repeat x 4)
  4. Squatted heel raises x 20 > wall sits x 30-60sec (repeat 4x)

Follow along on the video here.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.

 

Welcome to Week #2 of St. Vincent Health’s Winter Conditioning!

AMRAP (as many rounds as possible) x 20 minutes: Complete the specified number of each exercise in a row, rest 30 seconds and then repeat until you get to 20 minutes.

1) Single Leg Deadlift/Single Leg Squat x10 with each leg

2) Dips x 20

3) Mountain Climbers x 20

4) Curtsy Lunge – Side Lunge x 10 each side

5) Lateral Bear Crawls with band around hands x 10 each direction

6) Surrenders x 10 each leg

Follow along with the video here.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.

 

Week #1

This is an EMOM (Every Minute on the Minute) workout. Begin each exercise at the top of the minute. Perform the determined number of repetitions, resting for the remainder of the minute prior to beginning the next exercise at the top of the following minute. And remember to have fun!

1. Bag Swings (KB Swings) x 20
2. Plank with twist x 10 ea.
3. Single leg static squat with opposite leg kicks x 20 ea.
4. Bear crawls 10ft x 4
5. Step-ups w/ hip driver 20x ea.

Follow along with our video here.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.