5 Minute At-Home Skill Development Programs

Want to use COVID-19 to improve your skills? Want to get your first pull-up? Master double unders? Hold a handstand? Or maybe something more advanced like an iron cross?

As we all march towards the ‘acceptance’ phase of the COVID-19 grief cycle, we’re beginning to see the silver linings. Notwithstanding the terrible global health events, people are beginning to search for positives and opportunities amidst the tragedy.

One of the opportunities that people are seizing is a renewed focus on certain athletic skills. The human mind loves direction. We like to have a focus – a destination.

And there’s an opportunity to direct this focus towards improving our ability to complete certain physical skills. Maybe you’d like to do your first pull-up, or maybe you’d like to build some party tricks, like that iron cross.

And although some of these skills require an increase in strength, a lot are more skill based. Regardless of whether it’s skill or strength that’s limiting you, we have a solution.

Range of Motion has created a series of Exercise Improvement Programs.

These have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes.

Small ‘bite-sized add-ons’ to your normal exercise program.

There are two types of programs we’ve developed. The ‘ability’ programs will help you work towards your first rep of a new skill. Whereas the ‘stamina’ programs will help you further develop a skill you already possess.

We recommend that you focus on no more than three skills at a time (most will just pick one). Stick with each skill for eight weeks, completing just two of the five minute sessions each week.

The focus here is not a single-minded, determined training effort, but rather, a small amount of work, repeated consistently.

We’ve got programs for pull-ups, muscle-ups, rope climbs, handstands, tricks on the gymnastics rings, levers, planches, pistols, push-ups, walking handstands, double unders and much more.

You can check out the programs, grouped by category, below.

Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.

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