Home/Travel Full Body Isometric Program

Jun 22, 2022


No Equipment needed

On off days – perform 30-60 of steady state conditioning – hike, walk, bike, run, play a game…BE ACTIVE 

Warm-up Daily: 

1. RPR 

2. GPP x4:00 

3. Lunge Series x1 ea 

Perform Same Exercises every day: 

 Exercises

1. Split Squat Hold – PUSH KNEE FORWARD elevate front foot/can place back foot up 

On bench/chair or couch for more quad stretch 


2. Pushup Hold – in between 2 chairs – get a good stretch  


3. Wall Squat Hold


4. Dead Hang Hold (pullup bar) – can put feet on box if needed 

 



or Y hold on the floor


5. 1 Leg Bench Hamstring Iso Hold 


6. V Sit – Feet Down 


7. Plank – arms straight 


Day 1- METHODICS COUNTUP ISO’S 5 sec. on – 5 sec. off, 10 sec. on – 5 sec. off, 15 

Sec. on – 5 sec. off, continue in this manner until reaching 50 seconds on 

Day 2- METHODICS ON/OFF ISO’S 10 seconds on, 10 seconds off – 20x without breaks 

Day 3 – METHODICS ISO-DYNAMIC 

10 sets - 10 fast reps to the ISO POSITION 

for a 20 second hold, then immediately repeat for the 10 sets; REST AS NEEDED 

Day 4 – METHODICS LONG DURATION ISO – 5 minutes 

each exercise and each side when necessary; 

Rest as needed. Accumulate 5 min total per exercise