Parkour Conditioning for the week of March 9-15, 2013

Saturday, 9 March 2013 -

• Rest Day.

Sunday, 10 March 2013 -

• 7-720am Stretching. Still having issues with my knee I am spending most of my time resting and stretching.

Monday, 11 March 2013 -

• 7-720am Stretching. Still having issues with my knee I am spending most of my time resting and stretching.
• 6-7pm Started with Stretching focusing on the knee then completed: 3 rounds of - QM Inchworm, Squats, 3 in 1 slow motion push-ups. Followed by a stretch.

Tuesday, 12 March 2013 -

• 7-720am Stretching. Still having issues with my knee after performing Squats I focused today on relaxing it.
• 6-620pm Stretching. Still having issues with my knee after performing Squats I focused today on relaxing it.

Wednesday, 13 March 2013 -

• 630-7am Stretching and Yoga.
• 530-620pm Started with some stretching then performed: 3 rounds of - 12 Wall assisted push-ups, 10 High plank runs, 8 Low plank runs, 10 Step-ups (each leg). Concluded with a stretch.

Thursday, 14 March 2013 -

• 630-7am Stretching and Yoga.
• 630-7pm Stretching.

Friday, 15 March 2013 -

• 630-7am Stretching.
• 6-640pm Stretching followed by: 2 rounds of - 15 meters of QM Inchworm, 15 meters Backwards QM, 10 High plank runs, 6 Low plank runs.

Parkour Conditioning for the week of March 2-8, 2013Parkour Conditioning for the week of March 2-8, 2013

Saturday, 2 March 2013 -

• 830-9am 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.

Sunday, 3 March 2013 -

• 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 630-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 2 sets of 5 reps each and 10 second holds: Stability ball pike extensions,  Stability ball pike push-ups, Stability ball plank holds.

Monday, 4 March 2013 -

• 7-740am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Followed by Yoga Today episode of Hamstring openers.
• 630-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 2 sets of 5 reps each: Stability ball pike extensions,  Stability ball pike push-ups, Stability ball leg lifts.

Tuesday, 5 March 2013 -

• 7-740am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Followed by P90X Yoga intro.
• 630-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 2 sets of 4 reps each: QM Inchworm, Stability ball pike extensions, Stability ball leg lifts, Press-Up Drills.

Wednesday, 6 March 2013 -

• 7-740am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Followed by P90X Yoga intro.

Thursday, 7 March 2013 -

• 7-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. 

Friday, 8 March 2013 -

• 6-615am Stretching.
• 945-1245am Hiking in Erawan National Park.
• 6-620pm Stretching.

Parkour Conditioning for the week of February 23 -1 March 2013

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.

Parkour Conditioning for the week of 16-22 February 2013

Saturday, 16 Feb. 2013 -

• 10-11am Lifting - P90X Back and Biceps.

Sunday, 17 Feb. 2013 -

• 8-9am Lifting - P90X Chest and Shoulders.
• 6-630pm PK Conditioning - Challenge: 100 Plant Plyos for time. *Note: I was only able to complete 80 Plant Plyos at a time of 13:41:18 due to my left knee developing a severe pain on the left side of the knee cap. The time is +/- 1:00 since I reached 77 Plant Plyos before pain began and had to take the last 3 at a much slower pace.

Monday, 18 Feb. 2013 - *Note: The injury sustained to my knee appears to show similar symptoms to jumpers knee and because of this any activity; sitting, standing, walking, laying, moving, standing still, etc. have caused severe pain in my knee, leg, hamstrings, and hip flexors. Due to this, I have decided to spend the week stretching and moving slowly working on being able to fix the issue. Rest proved to be difficult as I was in pain at all times for the first 7 days but have been improving each day regaining mobility and strength.*

• 7-715am Stretching - Just some basic yoga postures and additional stretches focused on the knees.
• 530-615pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Tuesday, 19 Feb. 2013 -

• 720-730am Stretching.
• 6630-715pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Wednesday, 20 Feb. 2013 -

• 7-720am Stretching.
• 545-630pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Thursday, 21 Feb. 2013 -

• 7-730m Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.
• 6-630pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Friday, 22 Feb. 2013 -

• 7-720m Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.
• 630-715pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Parkour Conditioning for the week of February 9 - 15, 2013

Saturday, 9 Feb. 2013 -

• 8-9am Conditioning - P90X Core Synergistics.
• 6-630pm PK Conditioning - Short walk, stretching, completed 2 rounds with 4 reps each of Press up drill series, 15 meters QM Cat balance, 16 low stair squat hops.

Sunday, 10 Feb. 2013 -

• 8-9am Lifting - P90X Chest & Shoulders.

Monday, 11 Feb. 2013 -

• 7-730am Cardio - P90X Cardio.
• 6-630pm PK Conditioning - 5 rounds of: 4 reps each Press up drills, 25 meters QM Cat balance on the ground, 5 each high and low plank runs, 10 squat hops.

Tuesday, 12 Feb. 2013 -

• 630-7am Yoga - Yoga Today hamstrings and hips.
• 6-630pm Stretching - 10 meters Lungs forward and backward, 10 meters QM Inch worm forward, backward, and side to side.

Wednesday, 13 Feb. 2013 -

• 7-730am Cardio - P90X Cardio.
• 645-7pm Conditioning - Forearm exercises with weights.

Thursday, 14 Feb. 2013 -

• 7-725am Yoga - Yoga Today twists and digestion.
• 6-620pm Swimming.

Friday, 15 Feb. 2013 -

• 7-730am Cardio - Insanity Core Cardio
• 6-630pm PK Conditioning - 4 rounds with 10 reps each exercise (alternating sides every 5th rep): Walking assisted wall handstand push-ups, Single leg box jumps on stairs, Wall QM crab walks, Plank holds high and low plank.

Parkour Conditioning for the week of February 2-8, 2013

Saturday, 2 Feb. 2013 -

• 8-9am Lifting - P90X Chest and Shoulders.
• 5-530pm PK Conditioning - Cat Hang exercises including; leaps, mountain climbers, and pull ups.

Sunday, 3 Feb. 2013 -

• 8-9am Lifting - P90X Shoulders and Arms.
• 6-630pm PK Conditioning - 5 rounds of - Shoulder rolls alternating sides for a total of 20 meters, Basic QM forward and backward for total of 20 meters, 10 monkey plant plyos.

Monday, 4 Feb. 2013 -

• Due to issues with my left knee, being that it is swollen, I have elected to focus this week on low impact exercises and stretching.
• 6-620pm Swimming.

Tuesday, 5 Feb. 2013 -

• 730-8am Yoga - Yoga today Hamstrings Openers.
• 6-635pm Stretching - 5 minutes of basic stretches, Moving down and back for a total of 10 meters - Lunges forward and backward, Side Lunges, Circles whole body, Inch Worm both forward and backward, Inch Worm sideways left to right and back, End with runners stretch and butterfly stretch.

Wednesday, 6 Feb. 2013 -

• 730-8am Yoga - Yoga today Hip Openers.

Thursday, 7 Feb. 2013 -

• 715-750am Yoga - Yoga today Back bends.
• 545-605pm PK Conditioning - 5 rounds with 10 reps each exercise: Decline Push ups, Step ups alternating every 5, Roll up sit ups, Crunch frog sit ups, Bicycle sit ups.

Friday, 8 Feb. 2013 -

• 7-745am Cardio - P90X Cardio.
• 545-6pm Stretching - Movement stretching still spending a lot of time focused on rehabbing my knee.

Parkour Conditioning for the week of January 26 - February 1, 2013

Saturday, 26 Jan. 2013 -

• 840-930am Lifting - P90X Chest and Shoulders.
• 545-645pm PK Conditioning - Cat hang exercises consisted of 5 standing cat leaps with 5 second holds, 40 cat hang wall climbers, 40 cat hang pull ups, 5 standing cat leaps.

Explanation of exercises -

• Cat hang exercises are designed to develop grip, core, and arm strength as well as problem solve wall impacts. Each exercise should be performed with the intention of learning how to improve technique, lessen impact, and develop coordination. 
• For info on Cat Leaps here are a few videos, Parkour Generations, Gbody weight training, and 3run tube. 
• For info on Cat wall climbers see this Ryan Ford video.
• For info on Cat pull ups see this Ryan Ford video.

Sunday, 27 Jan. 2013 -

• 830-9am Lifting - P90X Back and Biceps.
• 730-8pm Swimming.

Monday, 28 Jan. 2013 -

• 805-845am Cardio - Insanity Cardio Circuit.
• 715-735pm PK Conditioning - Press Up Drill series completed 2 rounds.

Explanation of exercises -

• Press up drills can be see in this Hawaii Parkour Drill Series video.

Tuesday, 29 Jan. 2013 -

• 8-830am Yoga - Yoga Today Standing Poses.
• 3-4pm PK Conditioning - Cat Hang exercises consisting of: 10 cat leaps, 50 cat hang leg pushes, 50 cat hang wall climbers, 50 cat hang pull ups. Cool down consisting of: 10 cat leaps, and half cat support holds.

Explanation of exercises -

• For info on Cat hang leg pushes see this Ryan Ford video. 
• For explanation of all other Cat Hang exercises see, Saturday, 26 January 2013 entry.

Wednesday, 30 Jan. 2013 -

• 8-830am Yoga - Yoga Today Core & Heart.
• 6-615pm PK Conditioning - 5 rounds with 5 reps each for time: Burpees, Tuck Jumps, Sit Ups, Squats. 2 rounds with 10 second holds and  5 reps each of Handstand push ups assisted. Cool down with 5 slow Inch worms.

Explanation of exercises -

• For info on Handstand push ups assisted see this Ryan Ford video. The variation I placed into it involves using a wall with no ledge so your feet are sticking to it by tightening your core muscles. Next, I add the 10 second hold and then the 5 push ups. ***Note: On my second round I was focusing more on proper positioning on my body and hand placement so I had to break up the push ups into two separate sets.*** Beginners it would be best to start with something you can place your feet on to develop proper form and then spend time on developing deeper push ups. Intermediates should either be focusing on deeper push ups or working on sticking their feet to the wall and practicing holds first. 

Thursday, 31 Jan. 2013 -

• 8-840am Cardio - P90X Cardio.
• 6-630pm PK Conditioning - 5 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 5 sets of 10 reps of Plank holds alternating every 5 seconds high to low holds.

Explanation of exercises -

• PK Conditioning Note: Originally, I set out to do as many sets within 15 minutes but realizing I was completing one set every five minutes I decided to keep going and do five sets. My total time was 25 minutes. 
• For info on walking handstand push ups or wall crab walks see, Thursday, Jan 17, 2013 post.

Friday, 1 Feb. 2013 -

• 8-830am Cardio - Insanity Cardio Recovery.
• 6-630pm PK Conditioning - Max rounds for 15 minutes with 10 reps per exercise: Broad jump burpees, Tuck jumps, Monkey plant plyos, sit ups.