Parkour Conditioning for the week of March 23-29, 2013

Saturday, 23 March 2013 -

• 815-915am Stretching & Lifiting - P90X Shoulders and Arms.

Sunday, 24 March 2013 -

• 830-910am Stretching & Lifting - P90X Legs and Back.

Monday, 25 March 2013 -

• 8-830am P90X Cardio.
• 7-720 Stretching.

Tuesday, 26 March 2013 -

• 8-830am Yoga and Stretching.

Wednesday, 27 March 2013 -

• 8-830am P90X Cardio.
• 6-650pm Stretching followed by: 5 rounds of 10 reps each - Plank Push-ups/Jacks, Plank Runs (50 total), Plyo Push-ups, Plank walks side-to-side, Step-ups.

Explanation of exercises -

• Plank Push-ups or Plank Jacks: For example see this Workout Guide video. Beginners work on coordination and maintaining a consistent pace. Intermediates work on getting full range of motion in push-up while increasing speed.

Thursday, 28 March 2013 -

• 8-830am Yoga.

Friday, 29 March 2013 -

• 8-850am P90X Cardio.

Parkour Conditioning for the week of March 16-22, 2013

Saturday, 16 March 2013 -

• 750-9am Stretching, Followed by Lifting - P90X Back and Biceps.
• 7-715pm Stretching.

Sunday, 17 March 2013 -

• 850-950am Stretching, Followed by Lifting - P90X Chest and Shoulders.
• 8-815pm Stretching.

Monday, 18 March 2013 -

• 7-715am Stretching.
• 6-650pm Stretching, followed by PK Conditioning - Ladders 3, 5, 7 and 7, 5,3 reps (total 30), Plyo Push-ups, Squats, Flutter Kicks (variation), Lunges (forward). After completion of the Ladders workout I attempted 10 Wall handstands but due to my knee injury was only able to go into half handstands. Completed 6 QM Inchworms and ended with a stretch. 

Explanation of exercises -

• Ladders is just another term used to describe an increase in reps workout and then gradual decrease within the same workout. My example today consisted in 3 reps, 5 reps, 7 reps, 7reps again, 5 reps, 3 reps and done.
• Flutter Kicks (variation) started with me sitting on the edge of a wall, then leaning back and with no major portion of my butt or any of my back resting on the wall, I supported my my legs in the air directly in front of me. Exercise consisted of me moving my legs in a flutter kick movement but two distinctions were, my legs raised much high then average and I moved my legs slower as to increase difficulty in workout.

Tuesday, 19 March 2013 -

• 650-715am Stretching & Yoga - Yoga Today Backbends.
• 6-650pm Stretching, followed by Exercise Experiments. 

Explanation of exercises -

• Today is a rest day so I decided in my Exercise Experiments to try a few basic exercises but add variations in movement. The idea is to be creative and approach them in a different manner by adding or subtracting something from the exercise. The goal is not to do high reps or perfect the movement rather it is to see what happens when something new is tried. Here is what I attempted:
• Single leg calf raises with opposite leg bent at hip height: Focused on balance mainly and being able to go up on ball of foot. This movement will need more tweaking.
• Single leg stability ball pike extensions: First tried using only one leg on stability ball but found it to be extremely difficult and my lack of flexibility hindered any attempts. Second tried two feet on ball and once in pike extension raised one leg up off the ball. This is good as a progression into the single leg movement.
• QM Cat balance Single arm and Single leg: Using only the opposite hand and leg to move in cat balance proved difficult in the beginning but with practice it will be easier to do. 

Wednesday, 20 March 2013 -

• 650-730am Cardio - P90X Cardio.
• 510-545pm Stretching followed by: Ladders 9, 7, 5, 3, 1 reps of - Plyo push-ups, Burpees (no push-up), Wall dips, Single leg step-ups. Cooled down with a stretch.

Thursday, 21 March 2013 -

• 8-820am Stretching and Yoga.
• 530-6pm Yoga.

Friday, 22 March 2013 -

• 8-845am Stretching and P90X Cardio.
• 530-6pm Stretching followed by: 2 rounds of 18 meters each - QM Crab Walk, Plank Walks, and Toe touches into Lunges.

Explanation of exercises - 

• Toe touches into Lunges - for examples see this Backward Lunge + Leg Swing video. Note: the move I describe differs from this video in that, you will swing your leg up and then down into a lunge position. Beginners separate the movement into two pieces with toe touch/leg swing first, then with both feet on ground step into forward lunge. Intermediates focus on form and balance slowly working it into one movement.

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.