Saturday, 23 Feb. 2013 -
- 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
- 7-745pm PK Conditioning - Started with stretches specific to knee recovery. Then, completed a total of 3 sets: Set 1 - 14 reps of Roll up sit-ups, 4 reps of Press up Drill series, 6 reps QM Inchworms. Set 2 - 13 reps of Roll up sit-ups, 3 reps of Press up Drill series, 6 reps QM Inchworms. Set 3 - 10 reps of Roll up sit-ups, 2 reps of Press up Drill series, 3 reps QM Inchworms. Concluded with stretch.
Sunday, 24 Feb. 2013 -
- 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
- 6-645pm PK Conditioning - Started with stretches specific to knee recovery. Then, completed a total of 3 sets: 60 second holds of Superman, 60 second holds of Hollow Rocks, 60 seconds of flutter kicks, and 10 Plange push-ups. *Important to note: on the holds I separated them into 30 second intervals as well with the flutter kicks. Concluded with stretch.
Explanation of exercises -
- Superman holds are excellent for developing core and back strength. See this Superman Hold youtube video for a good example. Beginners set time of holds between 5-10 seconds with equal amount of rest time in between. Intermediates work on increasing time gradually but primarily focus on keeping arms high with shoulders as close to ears as possible and thighs as far off the ground as possible.
- Hollow Rock holds are exactly like Hollow Rocks but you will hold the raised position without rocking back and forth. Here in this Team CrossFit video is an example of this.
- Flutter Kicks are done by placing hands underneath the butt while laying flat on your back. Then raise legs 6 inches off the ground or more and begin to kick the air. See this flutter kick video for example.
- Plange push-ups are done similar to military push-ups but your hand will move down near your lower rib cage with your hands pointed outward away from the body. Keep back higher then normal as this will aid in the push-up. For an example see this AliBodyProgrss video, skip to :48 seconds for plange push-up.
Monday, 25 Feb. 2013 -
- 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
- 645-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
Tuesday, 26 Feb. 2013 -
- 645-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
- 630-7pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
Wednesday, 27 Feb. 2013 -
- 645-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
- 630-7pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
Thursday, 28 Feb. 2013 -
- 650-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
- 6-630pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 3 sets of 5 reps each and 10 second holds: Stability ball pike extensions, Stability ball pike push-ups, Stability ball plank holds.
Explanation of exercises -
- Stability Ball Pike Extensions: For an example see this Stability Ball Pike video. Beginners start by working on balancing both feet on the ball and holding a straight body. Intermediates continue with this movement and then add knee tucks to chest as stability and strength develop.
- Stability Ball Pike Push-ups: For an example see this Stability Ball Pike Push-up video.
- Stability Ball Plank Holds: For an example see this Stability Ball Plank video.
Friday, 1 March 2013 -
- 650-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
- 630-7pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
