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

bodyweight workout: core stability

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

SPECIFIC WARM UP
core stability

Review the front plank, side plank, and back bridge or hip thrust holds.

3 rounds:
- Front plank hold for as long as possible
- Left side plank hold for as long as possible
- Right side plank hold for as long as possible
- Back bridge/hip thrust for as long as possible
(Holding on for as long as possible means that you should continue until you start losing proper form. When your hips start to sag, stop. Don't try to prolong your rounds by going back to the proper position after you already lost form.)

WOD
10 rounds for time:
- 10 Push ups
- 10 Walking lunges
(You can scale down to 8 or 6 reps each. If you do not have room to do walking lunges, you can substitute with forward lunges.)

bodyweight workout: straight and tuck jumps

WARM UP
- 200m run or 200 jump rope jumps/hop in place/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
- 3 x 20 reps heel to rear run (1 rep of heel to rear run is 1 pair of strides)

SPECIFIC WARM UP
straight jumps, tuck jumps

Learn/Practice the straight jump, and the tuck jump.

Do the following in 1 minute intervals :
- 12 Squats
- 10 Squat jumps
- 10 Tuck ups
- 6 Straight jumps
- 4 Tuck jumps
(These are not for time, do not tire yourself out. Focus on proper form and rest between reps so that you can remain fresh and perform each rep with full power.)

WOD (Workout of the Day, 10 minutes)
Do as many rounds as possible in 10 minutes:
- 3 push ups
- 1 squat jump
- 1 straight jump
- 1 tuck jump
- 100m run
(Make sure to land always in a squat, never stomp on the floor. You can scale down the jumps by doing 1 squat then 2 straight jumps, or 3 squats instead per round. Do not scale down mid-workout, you should decide beforehand.)

* Straight jump:
This is essentialy a jump squat but trying to go for maximum height.
- Start by squatting down to the bottom of your full squat. At the same time, swing your hands down and back.
- Jump straight up with full hip extension, swinging your hands forward and up. You should end up in the air for as long as possible with a tight torso (semi-arched), fully extended hips and arms reaching up as high as you can.
- Land with the midfoot/ball of the foot, absorbing your landing into a squat. Do not land with straight knees. Do not stomp on the floor as you land. Try to land as quietly as possible.

* Tuck jump:
This is a straight jump but with a tuck at the highest point in the jump.
- Start the jump as in a straight jump, squatting down and jumping up into a slight arch with hips extended and arms reaching up.
- At the highest point in the jump, explosively tuck your knees to your chest. Your arms should naturally swing down to aid in maintaining momentum.
- Land, as in the straight jump, with your midfoot first, and absorbing the force with a squat.

This is a good description of the tuck jump, with photos: http://www.brassringfitness.com/workout-techniques/tuck-jumps/

bodyweight workout: core stability

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

SPECIFIC WARM UP
core stability

Do 4 rounds, 15 seconds each of:
- front plank hold
- left side plank hold
- right side plank hold
- back bridge/hip thrust

WOD
For time:
- 30 Jump squats
- 30 Bent over rows/Supermans
- 30 Squats
- 30 Forward/Walking lunges
- 30 Tuck ups/Crunches
- 30 Push ups
- 30 High knee run or 60 Jumping jacks
- 30 Good mornings
- 30 Burpees
(You can scale down to 20 or 15 reps each. Mind your form, specially with the last reps. Only do forward lunges if you have absolutely no room for walking lunges.)