weights workout: leg strength (dumbbell squat)

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic range of motion exercises
- 10 reps: side lunges, push ups, goodmornings, v-ups/tuck ups/crunches

SKILL/SPECIFIC WARM UP
leg strength (dumbbell squat 5x5)

Practice/Learn the dumbbell squat.

Do 5x5 dumbbell squats
- 5 sets x 5 reps each set
(Rest for 2 minutes per set. Since I'm assuming that everyone is new to weightlifting exercises, everyone should start out with 10lb dumbbells. Concentrate on doing the exercise with proper form, and with full range of motion. No need for any warm up sets for now.)

WOD
Do 21-15-9 for time:
- burpees
- tuck ups
- squats (bodyweight only, no dumbbells)

* Dumbbell squat:
- Start from a standing position with feet shoulder width apart with toes pointing slightly outward, back straight or slightly arched. Dumbbells are carried on each hand either on the sides with both arms relaxed and extended downwards, or above shoulders with elbows pointing forward (dumbbells can rest on the shoulders).
- In a deliberate and controlled manner, lower yourself by starting to bend at the hips, followed by the knees, until your hips are as low as your knees. Moving through your full range of motion is crucial. Your knees can move forward to slightly beyond your toes (keep them pointed in the same direction as toes). Do not pause nor relax at the bottom of the squat.
- Right when you reach the bottom position of your squat, aggressively go right back up to full hip extension by pulling your hips upward first. Your knees must not move any further forward when you are moving upward.
- Keep your head and chest up, knees pointed in the same direction as toes, and weight on your heels. Keep your body tight and never relax at any point in the lift, specially at the bottom.
- Keep the dumbbells directly above or below your shoulders, and they must be balanced directly above your feet on your front-back/anteroposterior axis (when someone looks at you from your side, your midfoot, shoulders, and the weights must remain lined up vertically throughout the lift).

This is a description and animation of a dumbbell squat with the weights held to the sides: http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
This is a description and animation of a dumbbell squat with the weights held above the shoulders: http://www.exrx.net/WeightExercises/Quadriceps/DBFrontSquat.html

bodyweight workout: leg power (jumps)

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 10 reps: side lunges, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP: leg power (jumps)
Do 1 round, each within 1 minute intervals:
- 10 squats
- 8 forward lunges
- 6 jump squats
- 4 straight jumps
- 4 tuck jumps

WOD
As many rounds as possible in 15 minutes of:
- 3 tuck jumps
- 6 burpees
- 9 push ups

bodyweight work out: leg strength (squats)

WARM UP
- 200m run or 150 jump rope jumps or jumping jacks
- dynamic range of motion exercises
- 10 reps: push ups, v/tuck ups, squats, side lunges

SKILL/SPECIFIC WARM UP: Leg strength (squats)
1 round, do each set within 2 minute intervals:
- 15 squats
- 10 forward lunges
- 5 backward lunges
- 5 single leg squats each leg (any variation)
- 15 squats

WOD (Workout of the Day):
5 rounds on a 3min interval of
- 100m run/100 jump rope jumps or jumping jacks
- 5 pyramid pushups
- 10 jump squats
(Record your time every round, rest until the time goes to 3 minutes, then go on to the next round. You should finish with at least 45 seconds remaining. Otherwise, reduce the run/jumping jacks/jump rope volume by half.)

bodyweight workout: leg stability and balance

WARM UP

- 200m run or 100 jump rope jumps or jumping jacks

- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)

- 8 each of: forward lunges, side lunges, regular pushups, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP

leg stability and balance

3 rounds, 1 minute each of:

- standing leg circles (left side)

- standing leg circles (right side)

- 3 or 5 single leg squats each leg, any variation

- rest

WOD

for time:

- 20 pushups, 5 goodmornings

- 15 pushups, 10 goodmornings

- 10 pushups, 15 goodmornings

- 5 pushups, 20 goodmornings

(You can replace the goodmornings with supermans if you start having trouble keeping your back straight or arched.)

* Side lunges:

The lateral component to this lunge variation will help strengthen your hip adductors (inner thighs) more.

- Start from a standing position with legs fully extended and shoulder width apart.

- Take one leg and step to the side until your feet are around 2 shoulder widths apart, bending this leg at the knee and hip, while keeping the knee of the other leg straight. Keep the knee of your lunging leg aligned with your foot.

- Lower your hips until your range of motion allows, then rise up and step back to your starting position.

- Do the same on the other side with the other leg, and that will be one repetition.

- The foot of the lunging leg can either face forward, towards the direction of your lunge, or any angle in between, but you must keep the lunging knee aligned with the foot. Also, keep your chest up, head facing the horizon.

This is a good description of the side lunge, with illustration. This can be done, as in our case, without weights. http://www.exrx.net/WeightExercises/GluteusMaximus/BBSideLunge.html

bodyweight workout: broad jumps, tabata squat jumps and tuck ups

WARM UP

- 200m run or 100 jump rope jumps or jumping jacks

- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)

- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

- 1 minute each: front plank, left side plank, right side plank, reverse plank

SKILL WARM UP

Broad jumps

Learn/Practice the broad jump.

On 1 minute intervals, do the following:

- 8 jump squats

- 6 straight jumps

- 4 tuck jumps

- 2 broad jumps

- 2 broad jumps

- 2 broad jumps

* Broad jump:

- From a standing position with your feet shoulder width apart, squat down and swing your arms down and back to prepare to jump.

- Jump forward as far as you can.

- Always land in a proper squat.

- To maximize your distance, try to reach forward with your arms and keep your legs extended for as long as possible while you are in mid-air. This will enable you to keep your torso and limbs tight and carry momentum for as long as possible.

WOD

Tabata jump squats and tuck ups

8 rounds of:

- 20 seconds jump squats

- 10 seconds rest

rest for 1 minute

8 rounds of:

- 20 seconds tuck ups

- 10 seconds rest

(Count total number of reps of all 8 rounds for jump squats and tuck ups.)

bodyweight workout: leg stability and balance

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: squats, pushups, bench dips, goodmornings, v-ups/crunches

SKILL WORKOUT
leg stability and balance
3 rounds, 1 minute each of:
- standing leg circles (left side)
- standing leg circles (right side)
- 5 single leg squats
- rest
(For each 1 minute interval, you will try to perform the exercises with as little interruption as possible, but resting and resetting as needed. For this skill workout, you should not focus on speed, but on awareness and control of your legs and body)

WOD
3 rounds, 1 minute each of:
- front planks
- good mornings
- squat jumps
- push ups
- rest
(Record reps per exercise per round, compare your reps with what you did on 2009-02-17)

bodyweight workout: reverse plank

WARM UP

- 200m run or 100 jump rope jumps or jumping jacks

- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)

- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

SKILL DEVELOPMENT

Reverse plank

Learn/practice the reverse plank.

8 rounds of 15 seconds holds, no rest in between:

- front plank hold

- left side plank hold

- right side plank hold

- reverse plank hold

(You can scale down to at least 5 rounds.)

WOD (Workout of the Day, 10-15 minutes)

Do 5 rounds for time:

- 100m run

- 15 jump squats

- 15 pyramid push ups

* Reverse plank

This is a plank exercise for the back.

- Start by sitting down on the ground with legs straight, hands on the floor behind you.

- Raise your hips off the floor until your torso and thighs are in line with each other. Focus on contracting your back muscles to keep your torso straight, and keep your shoulders actively pressing down on the floor.

- If it is too difficult, you can bend your knees, or rest your elbows and forearms on the floor instead of just your hands.

This is another good description, with photos: http://www.101exercises.com/2008/12/reverse-plank.html