Training for life, fun, and functionality: Parkour Conditioning for the week of Dec. 8-14, 2012

Saturday, 8 Dec. 2012 -

Explanation of exercises:

Rail balancing - find a rail of any kind and any height to practice on. If just starting use ones lower to the ground or use a ledge such as sidewalk curb. As incentive, every time you step on the ground or fall of the rail do 2 push-ups, total them up and do them after each exercise.
- balance and walk along rail. Beginners work on balancing first, Intermediates work on taking small steps slowly.
- balance, walk, rail squat. Beginners work on balancing, slowly add in squat and walking. Intermediates work on taking a step, balancing, squatting, then continuing.
- rail squat - with both feet perpendicular on rail, balance on balls of feet, perform squat, touch bar, hold, stand back up. Beginners work on balance, keep doing it until you can stand up on rail without falling off. Intermediates, once you have your balance slowly start to work on squats and holds.
- hop on rail and balance - facing rail, jump on top of it, squat, 180 jump on rail, jump down. It only counts as 1 if you complete whole exercise without touching the ground in between. Beginners work on jumping up on rail and balancing and safely jumping down. Intermediates work on landing adding the squat, then attempt 180 jump on rail if able.
- QM Cat balancing - Cat balance on rail moving walking forward. Beginners work on cat balancing on the ground, on sidewalk curbs, then rails. Intermediates focus on balancing on rail in cat balance then slowly adding in movement.

Sunday, 9 Dec. 2012 -

Monday, 10 Dec. 2012 -

Explanation of exercises:

Pre-Handstand techniques - Today involved, warm-up, 3 sets of yoga ball core abs, hands to floor hip raises, side-to-side hops high hips, handstand holds.
- yoga ball core abs - place hands on floor with yoga ball behind you, then place tops of feet on top of yoga ball. Next, bring knees to chest as high as you can and then straighten. Beginners can work first on balancing feet on yoga ball while keeping hips high in the air. Intermediates can work on keeping body straight and moving slowly.
- hands to floor hip raises - with feet wide apart and knees bent, lean forward placing hands on floor, as you do this jump your feet up while raising your hips as high above your head as possible. Beginners work on jumping up and getting comfortable holding own weight. Intermediates work on holding form when hips high for 1-3 seconds.
- side-to-side hip raises - place hands on floor and jump feet from right to left side while bringing hips as high above the head as possible. Beginners work on jumping side to side getting used to holding body weight. Intermediates work on raising hips above head and mini holds when hips at highest point.
- handstand holds - facing wall go into handstand with only heels touching wall if need be and do max handstand hold. Beginners work on getting hips up high each time, Intermediates work on getting feet up and keeping legs together.

Tuesday, 11 Dec. 2012 -

Rest day
PK Conditioning - Reading PK posts, friends updates on training, Demon Drills conditioning vids.
- Note: Every conscious choice you make to do something related to your training be it, reading, writing, watching vids/movies, or using your imagination to go over different movements/techniques you are training.

Wednesday, 12 Dec. 2012 -

Rest day
645-715am - Stretch - P90X Yoga
750-8pm Stretch
8-810pm Lifting - Forearm exercises
810-820pm PK Conditioning - Handstand progressions, Reading PK posts, friends updates on training, Demon Drills conditioning vids.

Thursday, 13 Dec. 2012 -

Friday, 14 Dec. 2012 -

Training for life, fun, and functionality