- 8-9am Lifting - P90X Chest and Shoulders.
- 545-6pm PK Conditioning - 2 rounds total: 8 Inch worms moving forward, 30 reps of plank runs twice each time, 10 plank in/outs, 30 second hold full squats, 8 Inch worms moving backward.
- For explanation on Inch worm see Dec. 1, 2012 entry. Planks run start in push up position also known as plank, then starting running in plank position focusing on keeping butt below shoulders and lifting knees toward chest. Plank in/outs start in plank position and jump feet to hands or in, then jump feet back into plank or out. For explanation on full squats see Jan. 3, 2013 entry. Backward inch worms are performed same as normal inch worms but in reverse.
- 9-10am Lifting - P90X Back and Biceps.
- 8-9am Cardio - P90X CardioX
- 515-6pm PK Conditioning - 3 rounds total: 10 monkey plant plyo's, 10 meters of ground kongs down and back, 10 single leg wall pistols each side, 10 half handstands.
- For an explanation on monkey plant plyo's see, Wednesday, Dec. 5, 2012. I mention how to do monkey plants going up stairs but the information applies to both movements equally. For an explanation on ground kongs see, Dec. 16, 2012. For an explanation on single leg wall pistols see, Wednesday, Dec. 5, 2012. For an explanation on half handstands see, Thursday, Jan. 10, 2013 posting.
- 830-915am Stretching - Yoga today, Hip and Hamstring openers.
- 5-545pm PK Conditioning - Core: Started with stretching and full squats. 30 second Plank holds - Normal planks, alternating arms, alternating legs, opposite arms and legs holds. 5 sets of Walking planks side to side on stairs. 2 sets of Walking planks side to side on stairs alternating opposite arms and legs. 6 reps reach high and under push ups, 10 reps of Plank walks side to side ground level, 16 reps of low plank walks side to side ground level.
- Plank holds: Normal planks start in push up position. Beginners focus on keeping butt low and moving arms closer to body for greater stability. Intermediates work on keeping body straight.
- - Alternating arms and legs plank holds; Arms: Start in plank position and lift 1 arm so it is straight in front of you parallel to the ground. Work on holding this position with a straight body, then switch arms and hold other side up. Legs: Start in plank position and lift 1 leg so it is off the ground but remains parallel to it. Work on holding this position with a straight body, then switch legs and hold other side up. Opposite arms/legs: Start in plank position then lift 1 arm and 1 leg on opposite sides of the body and hold. Focus on maintaining a straight body and then alternate.
- Walking planks on stairs: start in plank position then walk either left or right remaining in plank position along stairs, ledge, curb, wall, etc. The key to the exercise is to make your body elongated so that you are as low to the ground as possible. Beginners work on coordinating hands and feet to make plank walk smooth and stable. Intermediates work on keeping body straight and maintaining good form.
- Walking planks on stairs alternating hands and feet: start as described above and as you walk from left to right you will lift opposite hand and foot before you move. Place hand and foot back down and move left or right then lift hand and foot on alternate side.
- Reach high and under push ups start in plank position, do push up, then lock feet and turn body to side plank, lift arm in air above head then under body then back above your head, finally returning to plank position and that is one side. Repeat on other side.
- Plank walks are similar to walking planks but on the ground. Start in plank position and walk hands and feet to left or right side of body and then walk back. Focus on maintaining body position and a low butt by keeping core tight squeezing muscles where needed.
- Low plank walks are similar to plank walks but with one variation. You will lower body to 1 inch (or so) above the ground and then move to the left or right. These are much harder and should be done when you feel strong enough to hold your body weight while moving.
Wednesday, Jan. 16, 2013 -
- 830-915am Cardio - Plyometrics Insanity.
- 5-530pm PK Conditioning - 3 sets of 10 reps: Squats, Decline push ups, Roll up Sit ups, Crunchy frog sit ups, and bicycles sit ups.
- Roll up sit ups start laying flat on back with arms above body perpendicular to ground, rise up and touch toes, lean back raising legs up to place body in a V position, reach up and touch toes again, then place legs and back down on ground that is one rep. Note: the more your arms are perpendicular to ground or closer to waist level when you start the harder the exercise and this is what you want.
- Crunch frog sit ups start balancing on butt with knees in to chest, feet off the ground, and arms lightly hugging legs. Then legs will extend in front of you not touching the ground, arms will open and extend fully to your sides after which you will return to the start position and that is one rep.
- Bicycle sit ups start balancing on butt with hands on ground at waist level. With feet in the air begin to peddle in one direction and then reverse the direction after so many reps.
Thursday, Jan. 17, 2013 -
- 815-845am Yoga - Yoga today backbends and breathing exercises.
- 5-530pm PK Conditioning - 3 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 3 sets for 1 minute each: Plank holds alternating every 10 seconds high to low holds.
- Walking assisted hand stand push ups are a variation of hand stand push ups assisted as seen in this Demon Drills video. The variation comes in to play where in between each push up you walk move or walk to the left or right. Take your time with this exercise as it requires some time to get used to.
- Wall crab walks start in crab position facing wall with feet placed on wall. Walk to the left or right keeping feet on wall. See this Demon Drills video for an example.
Friday, Jan. 18, 2013 -
- 745-815am Cardio - P90X Cardio.
- 520-540pm PK Conditioning - 3 rounds consisting of 10 reps each side: Assisted single arm push ups, Step ups, Chair dips.
- Assisted single are push ups start with finding a low wall, box, or chair and placing one hand on the object. Body will be in push up position with wide feet and with other hand at your side not on the ground. Slowly lower down into the push up and when it becomes too difficult or you feel you are going to fall catch yourself with your free hand. Once all the way down push up trying to minimize the amount of force pushing off of the hand on the ground.
- For a good example of step ups view this Demon Drills video.
