Saturday, 19 Jan. 2013 -
- 815-915am Lifting - P90X Shoulders and Arms.
- 830-930am Lifting - P90X Legs and Back.
- 130-230pm Walking around Vientiane, Laos.
- 8-815am Stretching.
- 845-930am Cardio - Insanity Plyometric Cardio.
- 6-630pm PK Conditioning - Max sets within 15 minutes: 10 High hips monkey plant plyos, 4 Press up drills with 4 reps each, 6 Candle sticks.
- High hips monkey plant plyos are just like regular monkey plant plyos but with hips higher in the air to emphasize the movement. Find a wall lower to the ground if need be to practice this movement. Watch this Demon Drills video for an example.
- Press up drills can be see in this Hawaii Parkour Drill Series video. My routine included only 4 of the drills including - alternating elbows to ground, both elbows to ground, rolling forward with elbows on ground to palms only, and moving forward and backward movements.
- Candlesticks demonstration video can be seen here on this fitnesstaylor video. Beginner start slowly and work on pushing off the ground with hands. Intermediates work on just getting up with feet only and adding in movements at the end like knee tuck jump, X jump, 360 spin, etc.
- 850-930am Yoga - Yogatoday Shoulder Openers.
- 6-7pm PK Conditioning - Workout consisted of 4 routines with 3 sets each and 10 reps per exercise.
- Routine 1: Weights, each exercise 10 kilos in each hand used - Wrist mobility exercises, Single leg squats with weight, Weighted full squat hops.
- Routine 2: Handstands - Hands to floor high hips half handstands, Wall handstand holds facing wall.
- Routine 3: Plant plyos - Monkey plant plyos.
- Routine 4: Press up drills - Elbows point out exercise, elbows and fingers point out alternating elbows touching ground.
- For info on how to do weighted wrist mobility exercises see this Bodybuilding Exercises video. The one variation I added was to first do exercises sitting down and then stand up and repeat them with straight arms at shoulder height.
- Single leg squats with weight is a variation of the Bulgarian squat. I did not use any support for my back leg and I only use weight in one hand which is opposite the leg that is moving behind me. Start in standing position and begin the squat down. The opposite leg will move behind you and you will lean forward to make your body parallel to the floor. Beginners start with the Bulgarian squat using only body weight eventually moving to weighted. Intermediates try exercise without weights until balance is solid and knee strength able to hold additional weight.
- For description of Weighted full squat hops see Wednesday, 5 Dec. 2012 posting.
- For description on handstand exercises see Monday, 10 Dec. 2012 posting.
- For a good example of Plant Plyos see this Ryan Ford Demon Drills video.
- For a good example of Press Ups see this Hawaii Parkour Drill Series video. I focused only on two of the exercises, Elbows point out and elbows and fingers point out.
- 740-815am Cardio - Insanity Cardio & Recovery.
- 815-845pm Swimming.
