#CovidDerby At-Home Training Program

Listen. I know it sucks that your league is probably complete shutdown. And maybe you're working from home or your job is in jeopardy. Perhaps you've take on unexpected homeschooling duties (🙋🏼‍♀️). Maybe you're out of toilet paper.

With social distancing in place and a lot of businesses closed for the foreseeable future, you might be feeling a little off-kilter. This training program is designed to help you keep moving your body IF YOU WANT TO and give you a place to direct all the energy you might have building up inside of you.

This program is FREE to anyone who wants it (seriously, share the link!).

• 3 days + an optional 4th day. The program has 3 training days that fit together to hit all the major muscle groups and sport specific movement patterns a roller derby athlete needs. The 4th day is more cardio based -- does these exercises FASTER -- that you can add in or skip depending on how much time you have.
• Progressive overload. The bottom of each training day has an agenda laid out to give you choices to increase the difficulty of the program each week. You can follow this agenda or adjust the program to your needs as you see fit.
• Videos for each exercise. Click on the name of the exercise to watch a video showing you how to do each movement. In the notes section, there are occasionally videos for substitute exercises that you can also view.
• Little-to-no equipment. The program is designed for someone that has NO EQUIPMENT at home to do. There are notes on where you can add more resistance but feel free to use what you have to make the exercises challenging for you.
• 5 weeks of programming. The current program lasts for 5 weeks following the progressive overload recommendations. Depending on the state of derby in the next 4-5 weeks, there may be another phase dropping for 5 more weeks. I'll make sure to announce it, if that's the case.
• Tag me on social media @ironoctopusfitness. If you're doing the workouts at home, let me know. I'll do my best to provide form checks and encouragement for you. (I'm #ironoctopusfit on Twitter if you are a proud #DerbyTwitter member.)

If you have any questions or just want to drop me a line, you can email me at prime@ironoctopusfitness.com.

Have a great workout!

You can access the download to weeks 6-10 HERE. (And weeks 1-5!) The program is pay what you want. You can still get it for free if that's what fits your budget!

Here's some additional at-home training options that might interest you:

• LIVE COMMUNITY WORKOUT REPLAYS. I'm no longer scheduling new workouts but you can view the replays of what I've already done. The live workout 1 replay is HERE and live workout 2 recap is HERE.
• 4 QUICK TRAINING DAYS (originally shared on Instagram) in case you need something to supplement going to the gym or that takes less time.
• STABILITY & MOBILITY PROGRAM is built with the new exerciser and derby athlete in mind. If this program feels like too much, the S&M program is a great option.
• INFINITE COACHING has been posting quick and dirty bodyweight workouts on Instagram. The link leads you to the first one.
• ROLLER DERBY ATHLETICS BASICS BUILDER 8-minutes a day! All you have to do is sign up for the RDA email list.*
• KNIGHT STRONG TRAINING at-home workouts. The link leads you to the first one and you can hop to the following workouts from there.*

*CW: diet culture messaging is shared on these pages occasionally