<p>OK kmcmom, I’ve been thinking about the desert island challenge. I can’t limit it to 30 minutes because my cornerstone workouts take about an hour…</p>
<p>The first 15 minutes would be exactly the same as it is now. A series of body weight exercises to limber up and improve the mobility of all the major joints of the body. I have an aresnal of probably 50 exercise, any ten of which make for a good little 15 minute warmup. Right now, it’s:</p>
<ul>
<li>Hip flexor stretch with the back leg elevated on a bench</li>
<li>Hip bridge, alternating lifting one leg, then the other</li>
<li>Hydrants, hands and knees, lift one leg up and out like a dog…</li>
<li>Bent over at hips, reaching one arm to the sky, then the other.</li>
<li>Squat to stand. Grab toes, squat, look up, stand up</li>
<li>mini pushups, shoulder warmup, top of a pushup, 6 inches range of motion</li>
<li>ankle mobility, pushup position, one foot on top of the other, rock back to a butt up postion, pressing the heel to the floor.</li>
<li>forward/backward jump</li>
<li>single leg deadlift touching hand to standing leg toe.</li>
<li>side to side jump</li>
<li>curtsy lunges, a lunge with the rear foot crossover behind the front leg</li>
<li>forward lunges, reaching overhead</li>
<li>lateral shuffles – jumping from side to side, like an ice skater motion</li>
</ul>
<hr>
<p>After the warmup is core. Not much change compared to now. Planks, side planks. With no ValSlides, I’d walk the hands out and back rather than sliding them. I’d try to rig up two ropes to do TRX planks, fallouts, pallof presses and so forth. I’d find something heavy (like buckets of water or sand) to do farmers carries.</p>
<hr>
<p>Then a few power exercises: I’d find a rock to slam down to the beach (like a med ball slam). Something to jump up onto. Maybe a bucket of sand to use for “kettle bell swings”. Maybe something heavy like a piece of driftwood to push across the sand. Actually, running in knee deep surf is a pretty good “power” exercise. </p>
<hr>
<p>Strength would be the same four exercises I always do:</p>
<p>-- a push (pushups, maybe buckets of sand to press overhead or bench press lying on the beach</p>
<p>-- a pull, buckets of sand to row, the improvised ropes for inverted rows. Some kind bar or tree limb for pull ups</p>
<p>-- a squat. I’d just find a rock and do goblet squats, goblet split squats, goblet rear foot elevated split squats, single leg squats standing on something…</p>
<p>-- deadlifts. A bucket of sand for “kettlebell dead lifts” or suitcase deadlifts or kettlebell swings or single leg deadlifts. I don’t have a lot of variety with these now and that wouldn’t change much on a desert island…</p>
But TM and properly conducted biofeedback both have some reasonably good science going on…so it would be interesting if visualization turned out to build strength to some degree, even if only via bio mechanical habituation. Meaning if you visualize it, perhaps you unconsciously actually signal the muscles enough to produce the changes the found in that study.