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Wednesday, October 2, 2019

Workouts...Without the Gym!

This will be an ongoing post that will be updated.

The purpose is to provide alternatives to all of our workouts for those who do not have access to a full gym.

SledWork... Without the gym

Each exercise will have a few key coaching points. Reps and sets are determined by what you are trying to do by reverse sledding. See 5 Benefits of Sled Training for more info.

Reverse Hill

  • This is the most basic progression
  • Small slow steps (heel to toe)
  • Push through the big toe

  • Once the small slow steps become easy you can speed up the steps for more intensity
  • Progress forward by taking larger steps until you are essentially bounding back up the hill

Car Pushes

  • Very simple, find an empty road or parking lot
  • Make sure the area is flat
  • Use the parking brake to increase resistance
  • Always have someone in the car at all times


  • Leave the treadmill off
  • Focus on increasing speed to add intensity.
  • Sets of 30 to 45 seconds for maximum speed is a good starting point
  • Try different treadmills, they all have different levels of resistance

Creative Examples

Here are a few creative examples of how our athletes used what was available to them, in the gym, or outside of it.

If you have any questions, feel free to reach out! Also, if you have other ideas of how we can sled without the gym please send them to me!

Add reverse sled into your routine today!


Thank you for reading, 

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

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