TRIBE At-Home: Move Well, Stay Strong (No Equipment)

As we take a short break between terms, here’s a simple at-home workout to help you stay active, mobile, and strong—wherever you are.

This short 10-minute routine is all bodyweight, no equipment needed. It’s designed to:

  • Maintain your strength and joint mobility
  • Keep rhythm and routine
  • Reinforce quality movement between TRIBE terms

Do it 2–3× this week, and move with control—not intensity.

TRIBE Strength + Mobility Flow

Do 2–3 rounds of the following (rest as needed):

  1. Deep Squat Hold + Arm Reach – 30 sec

Sit into a squat (depth to your comfort), keep heels grounded, reach arms forward or overhead.

  • Level 1 – Build: Use a wall or bench for balance; partial depth is perfect.
  • Level 2 – Strengthen: Keep chest tall, arms long—focus on posture and breath.
  • Level 3 – Perform: Add reach variations and breathing control while staying low and stable.

 

  1. Glute Bridge (Tempo) – 8 reps

Drive hips up for 3 seconds, pause at the top for 1, lower for 3 seconds.

  • Build: Use a cushion under the spine or support with arms.
  • Strengthen: Full range, smooth tempo, strong glute squeeze.
  • Perform: Add arm reach overhead while holding at the top to challenge stability.

 

  1. Side-Lying Open Book – 5 reps each side

Lie on your side, knees bent. Rotate top arm open across your chest with deep breath.

  • Build: Add cushion under head or knees for support.
  • Strengthen: Focus on steady rotation and full exhale as the arm opens.
  • Perform: Maximise rib cage expansion and thoracic mobility with slow, deliberate control.

 

  1. Eccentric Step-Down or Slow Lunge – 6 reps per leg

Lower slowly into a step-down or reverse lunge pattern. Focus on control, not speed.

  • Build: Lunge to a chair or use support at the bench for balance.
  • Strengthen: Smooth reverse lunges with upright posture.
  • Perform: Step-down from stair or elevated surface, 3 seconds controlled descent.

 

  1. Plank to Down Dog Flow – 5 reps

From plank, push hips back to down dog, then return with control.

  • Build: Try wall push-up to overhead reach, or seated cat-cow mobility.
  • Strengthen: Flow with good shoulder and trunk control.
  • Perform: Add a 1–2 second pause in down dog with full posterior chain lengthening.

 

Why This Matters

Strength and mobility fade fast without use—but they also come back quickly with intent. This simple session keeps your body in rhythm and prepares you to return sharper next term 🤩

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