2.6 Challenge

If you fancy doing your bit to support charities whilst you are at home and have been inspired by many that have already done so then why don’t you click on the link to see if you can create your own challenge. It can be done by anyone of any age and the challenge is up to you.
The challenge was created in response to the London Marathon being postponed so the numbers 2 and 6 are clearly significant.
If you feel able please do send videos through to Marketing or tag the School into any of your Twitter/Instagram posts using #DeanCloseAtHome so that we can share and support your achievements.

How to guides

Click here to access the Dean Close Sports and Exercise Program.

Sport England have a range of Home Workouts for you to try and Real Buzz also have lots of exercise advice.

Sport @ Home Videos

Click the icon on the top right hand corner of this video to view the Sport @ Home Playlist.

WEEKLY EXERCISE PROGRAMME
For the main activity, you will need to assess your level before commencing and all exercises are easily found on “google” for clarity. As a general recommendation, if you typically find yourself in a C/D team please start at LEVEL 1. If you typically find yourself in an A/B team please start at LEVEL 2. Only progress through the levels once you can comfortably complete your current level for all weekly sessions. (The following 2 pages will provide clarity)Whilst many in our community feel well equipped to keep their physical and mental wellbeing in order, it may be useful to some to provide some sort of routine and guidance and as such weekly programmes will be provided to help you and your families along the way.

DAY ACTIVITY VIDEO LINKS WEEKLY CHALLENGES DAILY CHALLENGES VIDEO LINKS
SPECIFIC TO ACTIVITY THESE WILL TAKE MORE TIME TO COMPLETE SOME QUICK CHALLENGES TO KEEP YOU ENTERTAINED (FITNESS & SKILL)
MONDAY ACTIVATION & LANDING

 

LEVEL 3 ACTIVATION & LANDING

 

 

 

 

 

 

 

LEVEL 2 ACTIVATION & LANDING

 

 

 

 

 

LEVEL 1 ACTIVATION & LANDING

 

 

 

 

 

 

VIRTUAL BUILDING CLIMB

 

1: Big Ben
632 steps

 

2:Blackpool Tower
1,036 steps

NB: count upward steps only.

 

 

 

 

VIRTUAL ROW

 

Second Severn Bridge

5,128 metres

 

 

 

 

VIRTUAL CYCLE

 

Dean Close to St John’s on the Hill in Chepstow

 

Single: 35 miles

Return: 70 miles

 FITNESS
TUESDAY AEROBIC
/ SPRINT SESSION

1 minute press-up test (how many)

 

NB: to make the press up slightly easier keep your knees on the floor

 

1 minute sit-up test
(how many)

 

NB: do the challenge a few times to see if you improve over the week.

 

Press up technique:

https://www.youtube.com/watch?v=M7fWdJlDxPQ

 

 

 

Sit up technique:

https://www.youtube.com/watch?v=1fbU_MkV7NE
WEDNESDAY ACTIVATION & LANDING
THURSDAY AEROBIC
/ SPRINT SESSION
FRIDAY ACTIVATION & LANDING SKILL
SATURDAY AEROBIC
/ SPRINT SESSION

 

Hockey trick shot week

 

Film and upload a skill to challenge others. A clip of 1st XI player Richard Swan can be found on the Dean Close @Home web page under ‘Sport’
SUNDAY

 

USEFUL LINK

App/Web Resource Web Link
Sport England https://www.sportengland.org/stayinworkout#get_active_at_home
Sport England have provided a list of online resources that are now free as a result of COVID-19

 

MOBILITY
Flexibility and mobility are an important part of health, fitness and every warm up! I have included a full body mobility flow that you can complete every day. It is a simple Series of exercises that will help with hip and spine health.

Aim to complete the following flow of exercises 6 times through. This should not take any longer than 10-15 minutes

Please refer to the boxes below for some sessions you can complete whilst you are at home with no equipment. Aim to complete both Activation and Landing sessions 2-4 times per week.

Each exercise has a range of repetitions (reps), so please select a range that is suitable to your current ability and try to progress your total reps each week. As a general recommendation, if you typically find yourself in a C/D team please start at LEVEL 1. If you typically find yourself in an A/B team please start at LEVEL 2. Only progress through the levels once you can comfortably complete your current level for all weekly sessions.

For the Aerobic or Sprint Sessions – During your time off it is important that you are staying active. As a recommendation, aiming for around 10,000 – 15,000 steps per day is a good target to give yourself!  Depending on your current situation, aim to complete 2-4 of the below sessions each week. If you typically find yourself in a C/D team please start at LEVEL 1. If you typically find yourself in an A/B team please start at LEVEL 2. Only progress through the levels once you can comfortably complete your current level for all weekly sessions.