Post by Smoke on Jan 4, 2009 14:50:50 GMT -6
CHEST & BACK 60 min
Standard Push up/wide front pull up/military push up/reverse grip chin up/rest stretch out /Wide fly push up/closed grip pull up/decline push up/heavy pants/rest stretch/diamond push up/lawnmower/dive bomber push up/back fly.
this session is then repeated 2,1,4,3,6,5,8,7,10,9,12,11
They have alternates with the bands for the chin ups and there is about a 5 min warm up/cool down
PLYOMETRICS 60 min
Jump squat/run-stance squat /airborn heisman/swing kick/ rrest/epeat
squat jump/run-stance squat switch pick up/double airborn heisman/circle run/rest/ repeat
jump knee/jump knee tuck/mary katherine lunge/leapfrog squat/trist combo/rest/repeat
rock star hop/gap jump/squat jack/military march/rest repeat
run squat180 jump/lateral leapfrog/monster truck tire/hot foot/rest/repeat
Bonus..pitch catch/jump shot/football hero
again 5 min warm up cool down..
I'm sure alot of the names are unfamiliar. Plyometrics is also refered to as "Jump Training" ex as you do a squat as you come up you life up off the floor.
SHOULDERS & ARMS 60 Min
alternating shoulder press/in & ou bicep curl/2 arem triceps kickback/rest/repeat
deep swimmers press/full suspension concentration curl/chair dip/rest/repeat
upright row/static arm curl/full grip twist triceps kickback/rest repeat
seated 2 angle shoulder fly/crouching cohen curl/lying triceps extension/rest/repeat
Bonus in & out shoulder fly/congdon curl/side tri raise
YOGA: 90 min (at least)
Moving Asanas:
Runners Pose/Cresent Pose/Warrior One/Warrior Two/Reverse Warrior/Triangle Pose/Triangle Twist/Chair to Twisting Chair/Right Angle Pose to Extended Right angle Pose & Grab/Prayer Twist from Runners Pose to Side arm Balance/Warior Three to standing Splits/Half Moon to Twisting Half Moon.
Balance Postures:
Tree/Royal Dancer/Standing Leg Extension
Floor Work
Crane/Seated Spinal Stretch/Cat Stretch/Frog/Bridge or Wheel/Plough into Shoulder Stand W/leg Variations into Plough/Table/Cobbler Pose
One Legged HamStretch into Two Legged Hamstring Stretch/Touch the Sky/Boat/Half Boat/Scissor/Torso Twist Hold/Deep Torso Twist Hold/Touch the sky/Side Twist/Glute Stretch/Happy Baby/Childs Pose/Shavasana/Fetal Pose/Meditation Pose.
LEGS & BACK 60 min
Balance Lunge/Calf Raise Squat/Reverse Grip Chin Up/Super Skater/Wall Squat/Wide Front Pull Up/Step Back Lunge/Alternating Side Lunge/Closed Grip Pull Up/Single Leg Wall Squat/Deadlift Squat/Switch Grip Pull Up/Balistic Stretch/Three Way Lunge W?Kick/Sneaky Lunge/Reverse Grip Chin Up/Chair Salutations/Toe Roll Iso Lunge/Wide Front Pull Up/Groucho Walk/Calf Raises/Closed Grip Overhand Pull Up/80-20 Speed Squats/Switch grip Pull Up.
AB Ripper X: 15 Min
IN & Outs/Seated Bicycle/Seated Crunchy Frog/Crossed Leg Sit Up/Fifer Scissor/Hip Rock & Raise/Pulse Up/Roll Up-V Up Combo/Oblique V Up/Leg Climb/Mason Twist.
KENPO X 60 Min
Twist & Pivot/Twist & Pivot W Hook & Uppercut/Jabs/Jab-Cross/Jab-Cross-Hook/Jab-Cross-Hook-Uppercur/Cardio break(Run in place,Rope, Jacks)/Step Drag High-Low Punch/Jab-Cross Switch/Hook-Uppercut Switch/Knee Kick/Ball Kick/Cardio Break/Side Kick/Back Kick/3 Direction Kick/Side Lunge w High Sword Low Hammer/Step Drag-Claw-Low Punch/Cardio Break/High Block/Inward Block/Outward Block/Dwonward Block Star Block/Cardio Break/Front Shuffle w High Block-Low Punch/Knee-Back Kick/Front & Back Knuckles-Ball Kick-Back Kick/Hook-Uppercut-Low Side Kick/Elbow/Vertical Punches/Cardio Break.
Most are 15-30 reps
STRETCH X: 60 MIN
Sun Salutations/Neck Stretch/Back up the Car/Head Roll/Expand-Contract Back-Chest Stretch/Shoulder Stretch/Wrist Forearm Flex/Dreya Forearm Stretch/Arm Circles/Shoulder Triceps Stretch/Ballistic Stretch/Standing Side Stretch/Roller/Plough/Seated Spinal Stretch/Cat Stretch/Glute Stretch/Wide Stance Hamstring Stretch/Side Twist/Camel/Cat Stretch/Back Hero/Quad Stretch/Bow/Low Squat/Frog/Seated Single Leg Hamstring Stretch/Seated 2 Leg Hamstring/Balistic Hamstring/Split Leg Hamstring/Toe Flexor/Downward Dog w Calf Stretch/Upward Dog w Ankle Stretch/Childs Pose w right & left Stretch.
Standard Push up/wide front pull up/military push up/reverse grip chin up/rest stretch out /Wide fly push up/closed grip pull up/decline push up/heavy pants/rest stretch/diamond push up/lawnmower/dive bomber push up/back fly.
this session is then repeated 2,1,4,3,6,5,8,7,10,9,12,11
They have alternates with the bands for the chin ups and there is about a 5 min warm up/cool down
PLYOMETRICS 60 min
Jump squat/run-stance squat /airborn heisman/swing kick/ rrest/epeat
squat jump/run-stance squat switch pick up/double airborn heisman/circle run/rest/ repeat
jump knee/jump knee tuck/mary katherine lunge/leapfrog squat/trist combo/rest/repeat
rock star hop/gap jump/squat jack/military march/rest repeat
run squat180 jump/lateral leapfrog/monster truck tire/hot foot/rest/repeat
Bonus..pitch catch/jump shot/football hero
again 5 min warm up cool down..
I'm sure alot of the names are unfamiliar. Plyometrics is also refered to as "Jump Training" ex as you do a squat as you come up you life up off the floor.
SHOULDERS & ARMS 60 Min
alternating shoulder press/in & ou bicep curl/2 arem triceps kickback/rest/repeat
deep swimmers press/full suspension concentration curl/chair dip/rest/repeat
upright row/static arm curl/full grip twist triceps kickback/rest repeat
seated 2 angle shoulder fly/crouching cohen curl/lying triceps extension/rest/repeat
Bonus in & out shoulder fly/congdon curl/side tri raise
YOGA: 90 min (at least)
Moving Asanas:
Runners Pose/Cresent Pose/Warrior One/Warrior Two/Reverse Warrior/Triangle Pose/Triangle Twist/Chair to Twisting Chair/Right Angle Pose to Extended Right angle Pose & Grab/Prayer Twist from Runners Pose to Side arm Balance/Warior Three to standing Splits/Half Moon to Twisting Half Moon.
Balance Postures:
Tree/Royal Dancer/Standing Leg Extension
Floor Work
Crane/Seated Spinal Stretch/Cat Stretch/Frog/Bridge or Wheel/Plough into Shoulder Stand W/leg Variations into Plough/Table/Cobbler Pose
One Legged HamStretch into Two Legged Hamstring Stretch/Touch the Sky/Boat/Half Boat/Scissor/Torso Twist Hold/Deep Torso Twist Hold/Touch the sky/Side Twist/Glute Stretch/Happy Baby/Childs Pose/Shavasana/Fetal Pose/Meditation Pose.
LEGS & BACK 60 min
Balance Lunge/Calf Raise Squat/Reverse Grip Chin Up/Super Skater/Wall Squat/Wide Front Pull Up/Step Back Lunge/Alternating Side Lunge/Closed Grip Pull Up/Single Leg Wall Squat/Deadlift Squat/Switch Grip Pull Up/Balistic Stretch/Three Way Lunge W?Kick/Sneaky Lunge/Reverse Grip Chin Up/Chair Salutations/Toe Roll Iso Lunge/Wide Front Pull Up/Groucho Walk/Calf Raises/Closed Grip Overhand Pull Up/80-20 Speed Squats/Switch grip Pull Up.
AB Ripper X: 15 Min
IN & Outs/Seated Bicycle/Seated Crunchy Frog/Crossed Leg Sit Up/Fifer Scissor/Hip Rock & Raise/Pulse Up/Roll Up-V Up Combo/Oblique V Up/Leg Climb/Mason Twist.
KENPO X 60 Min
Twist & Pivot/Twist & Pivot W Hook & Uppercut/Jabs/Jab-Cross/Jab-Cross-Hook/Jab-Cross-Hook-Uppercur/Cardio break(Run in place,Rope, Jacks)/Step Drag High-Low Punch/Jab-Cross Switch/Hook-Uppercut Switch/Knee Kick/Ball Kick/Cardio Break/Side Kick/Back Kick/3 Direction Kick/Side Lunge w High Sword Low Hammer/Step Drag-Claw-Low Punch/Cardio Break/High Block/Inward Block/Outward Block/Dwonward Block Star Block/Cardio Break/Front Shuffle w High Block-Low Punch/Knee-Back Kick/Front & Back Knuckles-Ball Kick-Back Kick/Hook-Uppercut-Low Side Kick/Elbow/Vertical Punches/Cardio Break.
Most are 15-30 reps
STRETCH X: 60 MIN
Sun Salutations/Neck Stretch/Back up the Car/Head Roll/Expand-Contract Back-Chest Stretch/Shoulder Stretch/Wrist Forearm Flex/Dreya Forearm Stretch/Arm Circles/Shoulder Triceps Stretch/Ballistic Stretch/Standing Side Stretch/Roller/Plough/Seated Spinal Stretch/Cat Stretch/Glute Stretch/Wide Stance Hamstring Stretch/Side Twist/Camel/Cat Stretch/Back Hero/Quad Stretch/Bow/Low Squat/Frog/Seated Single Leg Hamstring Stretch/Seated 2 Leg Hamstring/Balistic Hamstring/Split Leg Hamstring/Toe Flexor/Downward Dog w Calf Stretch/Upward Dog w Ankle Stretch/Childs Pose w right & left Stretch.
And so my week begins.