WHATS UP FELLOW GAMERS – This is the Push, Pull, Movement Program from 1HP.

THIS IS A HOME EXERCISE PROGRAM TO HELP YOU MAINTAIN YOUR HEALTH AS A GAMER & PREVENT GAMING INJURIES

I know you guys have missed my writing so here I am with this overview article of 1HPs Push Pull Movement (PPM) program for gamers. This article is meant to provide an overview of the program, everything you need to know about the sets, reps, pace, tempo, recovery and other details associated with the program. First and foremost this is a level 1 or beginner program for gamers but can be scaled up and down for anyone looking to maintain general fitness but also prevent common gaming injuries.



This program combines basic movements, high-intensity principles, circuits, tempo training and basic resistance training to provide you with COMPLETE WEEKLY workout you can do over the next 8 weeks.



1HP Home Exercise Program Program Structure

The program is structured into three major days of workouts: Push, Pull, Movement. The Push & Pull days are set days while the Movement day will be more of a “miscellaneous” day including exercises targeting the key muscle groups we need to develop endurance for as gamers. Additionally these miscellaneous days will target different energy systems to provide better recovery (exercises will not be strength/”to failure” focused). EVERY EXERCISE DAY WILL HAVE THE FOLLOWING

WARMUP TRAINING ROUTINE COOLDOWN

Oh and there will always be calorie information 🙂

D1 Push Day – Home Exercise Routine

Expected Time to Completion: <40 Minutes

Expected Calories Burnt: 290-300

These are days in which most of the exercises will involve pushing movements (horizontal, vertical push for upper and lower body) along with key “gaming push” exercises for our forearm & shoulder muscles. In all of these days there will also be relevant exercises for the core as we are sitting for extended periods of time with an often inactive postural sitting position. You will not need any additional equipment for this besides a towel.



Push Day Programming: Please perform at your own pace, the goal is to finish the sets & reps even if you need to rest between sets. As I mention in the video

2 Rounds for Beginners 3 Rounds Intermediate 4 Rounds Advanced

Warm-Up Push Day Programming Cool Down 1. Arm Swing focused on Chest

2. Robots

3. Floor to Ceiling

4. Heel to Toe Raises 1. Pike Push Ups

2. Push Ups

3. Squats & Heel Raises

4. Dips

5. Planks

6. External Rotation with Towel 1. Psoas to Tricep Stretch

2. Half Kneel Open Book to Quad Stretch

3. Warrior 2 Flow

D2 Pull Day – Home Exercise Routine

Expected Time to Completion: <40 Minutes

Expected Calories Burnt: 240-250

On this day the focus of the exercise will be pulling movements (horizontal, vertical pull for upper and lower body) along with key “gaming pull” exercises for our forearm & shoulder muscles. There is some necessary equipment you’ll need to have for this. If you don’t have access to a towel, check out my towel variation for exercises here: (to be added)

Push Day Programming: Please perform at your own pace, the goal is to finish the sets & reps even if you need to rest between sets. As I mention in the video

2 Rounds for Beginners 3 Rounds Intermediate 4 Rounds Advanced

Warm-Up Push Day Programming Cool Down 1. Arm Swing focused on Back

2. Cross Arm Jacks

3. Floor to Ceiling

4. Split Stance Reaches 1. Pull-Ups

2. Chair Rows

3. TB Lat Pull

4. Wrist Curls

5. Bicep Curls with TB

6. Supermans 1. Hamstring Wrist Stretch

2. Wide Sit Lean to Biceps Stretch

3. Double Knee to Chest, Lower Trunk Rotations

D3 Movement – Home Exercise Routine

As mentioned above these days will be variable days focused on mobility, recovery, HIIT, esports-specific training allowing you to maintain the other physical skills & physiology necessary to stay healthy as a gamer at home. Some examples of this workout include this full body high intensity interval training routine. Here are some key exercise types you will need to know for this “day.” Routines will be updated here and categorized so you can always reference this article for a continued modification of this day.

Mobility & Gaming Essentials

This exercise type will focus on key mobility restrictions gamers often deal with along with exercises supporting the muscles we utilize most frequently when we’re sitting & performing repeated mouse/keyboard movement

Forearm / Hand Musculature Rotator Cuff Musculature Postural Stabilizers Core Control

High Intensity Interval / Metabolic Conditioning

This exercise type will stress our energy systems but can also be considered a brain-boost workout to help improve your cognitive function. It will include some of the following terms and modalities

AMRAP – As Many Rounds as Possible Chipper (Completing from Top to Bottom) XRFT – X Rounds for Time Tempo Training – Performing each repetition for a certain tempo along different parts of the movement for each exercise

Each video will provide a brief description so you understand how to approach each day.

Cardio Intervals

Basic cardiovascular intervals of running or speedwalking to ensure we also keep our heart healthy during this time when we are sitting for extended periods of time. This means going outside for about 20-30 minutes performing some of the intervals. For those who are unfamiliar with what intervals are it is alternating between running (working) and walking (resting) periods. This mode of cardio exercise has been shown to be beneficial for cognitive benefits, cardiovascular health, fat loss, etc.



So here is the beginning of our movement routine library!

How to get started

Let’s go over a simple guide to help you immediately get started on this. First of all you need to decide on whether you are a beginner, intermediate or advanced in terms of “exercise”. Once you categorize or rank yourself I can provide you with a better decision on frequency per week along with sets & repetitions!

Beginner:

If you chose beginner then it is likely you are planning to get started with exercise or do not have a long history with exercising. That’s okay, we all have to start somewhere and this program is an easy introduction into a lot of the basic movements you will need to work on! Here is what your program will look like!

Week Rounds for Push / Pull How many times per week? 1 2 Rounds 3x (PPM), 1 day rest in between each day 2 2 Rounds 3x (PPM), 1 day rest in between each day 3 2 Rounds 3x (PPM), 1 day rest in between each day 4 3 Rounds 4x (PPMP), 1 day rest in between each day 5 3 Rounds 4x (PPMP), Program at your own pace! 6 3 Rounds 4x (PPMP), Program at your own pace!

Intermediate

If you chose intermediate you might already be performing some home calisthenics and are familiar with a majority of the exercises in the videos above. You can likely handle more volume and can really benefit from more overall performance of the routines. Here is what your program will look like.

Week Rounds for Push / Pull How many times per week? 1 3 Rounds 3-5x, rest after 2 consecutive days 2 3 Rounds 3-5x, rest after 2 consecutive days 3 3 Rounds 3-5x, rest after 2 consecutive days 4 3 Rounds 3-5x, rest after 2 consecutive days 5 3 Rounds 3-5x, rest after 2 consecutive days 6 3 Rounds 3-5x, rest after 2 consecutive days 7 4 Rounds 5-6x, program at your own pace 8 4 Rounds 5-6x, program at your own pace

Advanced

If you are advanced then… I won’t have to say much but try to push yourself to failure for the exercises by the end of the 4th round. You will need to work hard to maintain your strength but also push to make gains with calisthenics! I want to leave alot of programming up to you since you are advanced but as a general program to follow, check this 🙂

Weeks Rounds for Push / Pull How many times per week? 1-8 4 Rounds



5-6x, program at your own pace, work to failure on key exercises (SQ, Push-ups, Pull-ups) for 1 of the 2 push/pull days in the week.

As you progress, you can play around with performing movement between your push/pull days based on how you feel

That’s basically it my friends. Hope you guys find this program helpful and please look out for all of the other movement content we will be adding under the movement section. Do us a favor and share this with someone you know will benefit from this or you want to workout with you during this time.