Exercise substitutes / questionsTFL Block 1A

[Diann Smothers]

#17556

Looking over the workouts for Block 1A and will need subs for a few exercises. Got a decent enough campus gym but they don’t have all the things. Would appreciate a little guidance in using typical commercial gym equipment for subs, thanks!

——-
Warmups – I’ve been doing a light warmup on bike, elliptical, or track before going into the dynamic warmup. Is this still accepted practice?

T spine extension – do I really need a stick for this? If necessary I will go buy a stick, but my preference is to not buy a stick.

Med ball slam – any decent sub for this? No access to the ones that stay put, and slamming the bouncy med balls is a dangerous option (retina surgery gave me some weird vision/spatial problems).

GHR – no access to this. In the past I have used the ball as a sub…still acceptable?

Sled work – no sled

Sledgehammer – no sledgehammer

Extras that I do have access to: a trimmed down functional fitness station called Queenax. I haven’t completely figured out how to configure it but the station includes some light sandbag-like stuff, battle ropes, an assortment of hanging things. Let me know if you want a pic.

[Murph]

#17557

Long answer:
For your warmups, we suggest RPR as your first and highest priority.
Watch this:

Why Should You Do RPR?

And then this on how to do it:

How To Perform RPR Wakeup Drills

We’ve also got specific Dynamic Warmups wiht RPR for each day.
Go to video library and search RPR for each one.

NEXT:

T spine extension – do I really need a stick for this? If necessary I will go buy a stick, but my preference is to not buy a stick.

No, you don’t really need one but it helps.

Med ball slam – any decent sub for this? No access to the ones that stay put, and slamming the bouncy med balls is a dangerous option (retina surgery gave me some weird vision/spatial problems).

Feel free to substitute something that gets your heart rate up a bit. Body weight exercises are ok.

GHR – no access to this. In the past I have used the ball as a sub…still acceptable?

Back raises are ok, GHR on a ball is ok, and if there is a TRX we have videos on how to do leg curls.

Sled work – no sled
Tough to sub this one.
Can you Farmers Walk with light dumbells?
Or buy a sled?
Here is a GREAT option that can be used on any indoor surface:
https://www.spud-inc-straps.com/cheap-bastard-sled.html

Sledgehammer – no sledgehammer
Again, pick something that gets your heart rate up.
You can search in the library for GPP, Conditioning or Met Con

Extras that I do have access to: a trimmed down functional fitness station called Queenax. I haven’t completely figured out how to configure it but the station includes some light sandbag-like stuff, battle ropes, an assortment of hanging things. Let me know if you want a pic.

All of these are great. A pic is helpful.

Now get to work.

[Diann Smothers]

#17570

The RPR stuff is great, seems to be helping with flexibility/range of motion.

Anyway, attempting to post a pic of the Queenax setup in the campus gym. There’s a TRX but that’s located upstairs next to the indoor track. The Queenax is near the weight room, and has a deadlift area. All the balls are labeled “do not slam”

ETA: pic didn’t work, trying a link
Queenax

[Murph]

#17572

Better not slam them.

[Diann Smothers]

#17588

Gotta another substitute question…I haven’t checked them out yet, but there are some tires over at Gold’s. One of the workouts has tires and stones OR front squat/paused front squat. If I only have tires, what should I add in with them? Okay to do the tires on their own and then come inside to do something else?

The GM there said it’s okay to use the sled strap you mentioned earlier so imma get me one! Who knows, maybe he’ll order one for the gym after he sees it. He also said there’s a box that I can load up with plates and push around, if that’s a useful substitute for anything.

[Matt]

#17590

I’m interested to see about this plate loaded box, that could be useful maybe as a prowler substitute? Glad to hear you are getting a sled. If you have access to the tires I’d go give them a try. Can you bring a DB or KB with you to where ever the tires are and do Tires and light paused goblet squats instead of the stones? Tires and paused goblet squats would be a good alternative.

[Diann Smothers]

#17592

Thanks for the ideas! Yes, this gym seems okay with us moving things around as long as we put them back, so I’ll grab a KB or DB when I head out to do tires. Was really glad to see they have them – only one of them is flippable but how great that they have one at all! They also have two car tires and one no idea what kind of tire it is.

The box is a sturdy rectangular wooden box. I have no idea what they usually use it for, but apparently a few guys load it up and push it. Will post a link to a pic after I snap one of it.

Sorry to keep asking so many questions, definitely appreciate the feedback!

[Matt]

#17593

You are keeping it interesting for us having to come up with new alternatives.
Remember though, there are no magic exercises. At the end of the day the best exercise is the one that you can do.

[Diann Smothers]

#17596

Hah! Glad they are interesting questions at least! Only looking for ways to stay as close to the program as possible using what I have access to 🙂 Maybe the alternatives can make it into a video for those of us who are in conventional gyms? A top five list of portable equipment that we can make/buy to complement the gym stuff? Seriously, I appreciate beyond measure the time y’all are taking to respond.

[Matt]

#17600

I believe Murph and his Elitefts.com teammates have a made many articles like that. “5 pieces of equipment commercial gyms need” “valueable stuff for your gym bag” etc.

[Diann Smothers]

#17559

Awesome, thank you! I can do these, including farmers walk with dumbbells. I also have access to TRX and I think the Queenax setup has similar straps. Will get pics up later this week.

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