EXERCISE GUIDE TABLE OF CONTENTS SECTION 1.0 WARM UP ROUTINES 5

Transcription

1 EXERCISE GUIDE

2 EXERCISE GUIDE TABLE OF CONTENTS SECTION 1.0 WARM UP ROUTINES 5 I. LOWER BODY 5 Foam Roll Quadriceps, Hamstring and Calf Muscle 5 Perform Quadriceps Stretch 5 Hamstring Stretch 5 Side to Side Shuffle 5 II. FULL BODY 6 Perfect Warm-Up 6 Lunge Twist 6 Hamstring Stretch 6 Quad Stretch 6 Shoulder Drills 6 Jumping Jacks 7 High Knees 7 Arm Circles knee-kick 7 III. UPPER BODY 7 Arm Circle Backward 8 Jumping Jacks 8 Shoulder Mobility Stretch 8 Tricep Stretch 8 Band-Pulls or Arm Stretches 8 IV. TRACK/SPRINTING DAY 9 Jog 9 High Knees 9 Side Shuffle 9 Mini Sprints 9 Foam roll 9 Stretch 9 SECTION 2.0 RESISTANCE TRAINING 10 Band Holds 10 Band Twists 10 Bear Crawl 11 Bicep Curl 11 Bicycle 11 Bosu Ball (In and Out) 12 Bosu Ball (Stir the Pot) 12 Bunny Hops 12 1

3 2 Burpee 13 Burpee Bench Jump 13 Burpee (Single-Leg) 13 Calf Raises 14 Caterpillar Crawl 14 Chin-Up 14 Chin-Up (Archer) 15 Clam Shell 15 Crab Walk 15 Dips 16 Fire Hydrant 16 Flutters 16 Front and Back 17 Ground and Pound 17 Hanging Leg Raises 17 Heel Raises 18 High Knees 18 High Plank 18 High Plank - Shoulder Touch 19 High Plank - Walk-Outs 19 Jogging on the Spot 19 Jumping Jacks 20 Jump-Ups 20 Jump-Up (180 ) 20 Kick-Back (Without band) 21 Kick-Back (With band) 21 Leg Holds 21 Leg in & Leg Out 22 Leg-Raises 22 Long-Jump 22 Lunge (With or without weight) 23 Lunge (Side) 23 Lunge (Jumping) 23 Lunge (Pulse) 24 Mountain Climber 24 Overhead Triceps Extension 24 Pelvic Thrust 25 Plank 25 Push-Up 25 I. Wide Grip 26 II. Narrow Grip 26 III. 3 Level 26 IV. Push-up knee 26 V. Push-Up Side to Side 27 VI. Blast -Off 27 VII. Triceps 27 Romanian Dead-Lift (RDL) 28 Reverse Flies 28 Russian Twists 28 Shoulder Drills 29 Shoulder Press 29 Side Leg Lifts 30 Side Shuffle (Band) 30 Side to Side 30 Single Leg Dead-Lift 31 Single Leg Thrust 31 Scissors 31 Sit-Up 32 Skater-Jump 32 Spider Walk 32 Sprawl 33

4 Squat 33 I. Squat Knee 33 II. Level Squats 33 III. Jumping Squats 34 Step-Ups 34 Superman/Superwoman 34 Up and Down 35 V Hold 35 Wall Sit 35 SECTION 2.0 SHADOW-BOXING 36 Stance 36 Jab 36 Cross 37 Hook 37 Upper-cut (Jab - Cross) (1-2 Hook) up (1-2 Hook, Up) cross (1-2 hook, Cross) (Jab-Cross-Jab-Cross) 39 Knee 39 Front-Kick/Push-Kick 39 Leg-Up 39 Swing-Kick Knee knee-Cross Hook Knee 40 Knee-Push-Leg-Up 41 Ground and Pound 41 SECTION 3.0 STRETCHING/RECOVERY 42 Perfect Stretch 42 Lunge Twist 42 Hamstring Stretch 42 Side Lunge 43 Gluteus Maximum Stretch 43 Across Body 43 Triceps Stretch 44 Band-Pull 44 Band Pull-Side 44 Standing Iliotibia Band Stretch (IT band) 44 Lying Iliotibia Band Stretch (IT band) 45 Runners Pose 45 Pigeon Pose 45 Butterfly 46 Frog Pose 46 3

5 SECTION 4.0 FOAM ROLL 47 Upper Back 47 Latissimus Dorsi 47 Quadriceps 47 Illiotobial (IT) Band 48 Glutes 48 Hip Flexor 48 4

6 SECTION 1.0 WARM UP ROUTINES I. LOWER BODY 1. 5 MINUTE JOG SET - 1 (REPEAT TWICE) 1. FOAM ROLL QUADRICEPS, HAMSTRING AND CALF MUSCLE 30 SECONDS EACH 2. PERFORM QUADRICEPS STRETCH 3. HAMSTRING STRETCH 4. SIDE TO SIDE SHUFFLE 10 STEPS EACH SIDE 5

7 WARM UP ROUTINE II. FULL BODY SET - 1 (REPEAT TWICE) 1. PERFECT WARM-UP 15 REPS 2. LUNGE TWIST 15 REPS 3. HAMSTRING STRETCH 30 SECONDS 4. QUAD STRETCH 30 SECONDS 5. SHOULDER DRILLS 15 REPS 6

8 WARM UP ROUTINE SET 2 (REPEAT TWICE) JUMPING JACKS 30 REPS HIGH KNEES 30 REPS ARM CIRCLES 30 REPS 1-2-KNEE-KICK 10 EACH SIDE III. UPPER BODY SET 1 - REPEAT TWICE 1 - ARM CIRCLE FORWARD 15 REPS 7

9 WARM UP ROUTINE 2 - ARM CIRCLE BACKWARD 15 REPS 3 - JUMPING JACKS 15 REPS 4 - SHOULDER MOBILITY STRETCH 10 REPS SET 2 - STRETCH 1 - TRICEP STRETCH 2 - BAND-PULLS OR ARM STRETCHES 8

10 WARM UP ROUTINE IV. TRACK/SPRINTING DAY JOG 5 MINS SET 1 - DYNAMIC WARM-UP (REPEAT 5 TIMES) 1 - HIGH KNEES 15 METERS 2 - SIDE SHUFFLE 15 METERS 3 - MINI SPRINTS ONLY SPRINT FOR 3 SECONDS 5 REPS SET 2 - STRETCH/FOAM ROLL FOAM ROLL - QUAD, HAMSTRING, IT BAND STRETCH - QUAD, HAMSTRING, IT W/ BAND 9

11 SECTION 2.0 RESISTANCE TRAINING BAND HOLDS TARGET MUSCLE: ABS 1. Hook the black resistance band to a stationary prop. 2. Step out approximately 2 steps or to whatever tension is comfortable. 3. Engage your core, through-out your whole body with a focus on neutral spine with your chest up. 4. Extend your arm and hold it directly in front of you as you extend out. 5. Hold for 5 seconds. 6. Return your arms. *Note* Make sure the only thing that moves is your arms, your body must be perfectly straight and still. BAND TWISTS TARGET MUSCLE: ABS 1. Hook the black resistance band to a stationary prop. 2. Step out approximately 2 step or whatever tension is comfortable. 3. Keeping a neutral spine, with a tight core, shoulder blades back, chest up, turn your upper body to twist. 4. Return to the neutral position. 10

12 BEAR CRAWL RESISTENCE TARGET MUSCLE: FULL BODY 1. Start on your hands and knees. 2. Crawl forward on all fours by stepping forward with one hand and the opposite leg. BICEP CURL TARGET MUSCLE: BICEP 1. Stand feet shoulder width apart. 2. Hold the weight in your hand with your palms facing the side of your body. 3. Making sure to engage you core and push your chest out, keeping your elbow stable turn your hand and curl the weight. 4. Focus on having your elbow stationary and engaging the bicep muscle. BICYCLE TARGET MUSCLE: ABS 1. Lay on the ground with 1 foot in the air keeping your knee bent. 2. Place your hands just outside of your ear. 3. Focusing on keeping your back straight, Rotate your upper torso while pedaling your feet as on a bike. 4. The key is to make sure that your core is engaged, however your back straight. If you can attempt to bring your elbow within 2 inches to your knees however, do not compromise your lower back in doing so. 11

13 BOSU BALL (IN AND OUT) RESISTENCE TARGET MUSCLE: ABS 1. Grab a bosu ball and lean against the ball with your feet out. 2. Clasp your hands together. 3. Place your feet on the ground and your hands on top of the bosu ball for support. 4. Check to make sure your back is straight. 5. Squeeze your core as tight as possible and start to roll the bosu ball in and out. 6. Each rep is 1 cycle of out and in. BOSU BALL (STIR THE POT) TARGET MUSCLE: ABS 1. Clasp your hands together. 2. Place your feet on the ground and your hands on top of the bosu ball for support. 3. Check to make sure your back is straight. 4. Squeeze your core as tight as possible and start to roll the bosu ball in a circle as if you were stirring a giant pot. BUNNY HOPS TARGET MUSCLE: LOWER BODY 1. Start by squatting down all the way to the floor to the point where you may rest on your heels. 2. Bounce up and down rep is 1 bounce. 12

14 BURPEE RESISTENCE TARGET MUSCLE: FULL BODY 1. Start standing feet shoulder width apart. 2. Drop down into a push-up position and perform 1 push up. 3. Get up and jump up as high as you can tucking your legs in Rep = 1 push up + 1 jump. BURPEE BENCH JUMP TARGET MUSCLE: FULL BODY 1. Perform a burpee in front of a bench. 2. Jump onto the bench. BURPEE (SINGLE-LEG) TARGET MUSCLE: FULL BODY 1. Start standing feet shoulder width apart. 2. Drop down into a push-up position on only 1 leg and perform 1 push up on 1 leg. 3. Get up and jump up as high as you can tucking your legs in (jumping on the same 1 leg) Rep = 1 push up + 1 jump. 13

15 CALF RAISES RESISTENCE TARGET MUSCLE: CALVES 1. Stand feet shoulder width apart, neutral spine, chest slightly up, core engaged and shoulder black slightly back, chin up with your feet planted flat. 2. Engage your calf muscles and stand as high as you can on your tippy toes. 3. Return. CATERPILLAR CRAWL TARGET MUSCLE: FULL BODY 1. Stand feet shoulder width apart, neutral spine, chest slightly up, core engaged and shoulder black slightly back 2. Bench over so that you hands are on the floor. 3. Slowly crawl out into a position by walking your hands out. CHIN-UP TARGET MUSCLE: BACK, UPPER BODY 1. Hold the chin up bar with either palm facing you, or wide grip with the palm facing the wall. 2. Engage your core, and keeping your chest up. 3. Pull your chest until your chin is above the height of your arms focusing on preventing your body from swinging 4. Return to the point where your arms are fully lengthened. 14

16 CHIN-UP (ARCHER) RESISTENCE TARGET MUSCLE: BACK, UPPER BODY 1. Hold the chin up bar with either palm facing you, or wide grip with the palm facing the wall. 2. Engage your core, and keeping your chest up. 3. Pull your chest until your chin is above the height of your arms focusing on preventing your body from swinging 4. As you bring yourself up, bring yourself to one side and straighten the other arm. CLAM SHELL TARGET MUSCLE: GLUTES 1. Lay on your side. 2. Place one of the small bands just under your knee. 3. Keeping one leg on the ground, lift the other one and open your leg. 4. You can do left side, right side and on your back. CRAB WALK TARGET MUSCLE: FULL BODY 1. Start by sitting on the floor. Support your body with your arms and legs and engaging your core. 2. Walk forward by moving your legs and arms in a staggered pattern. 15

17 DIPS RESISTENCE TARGET MUSCLE: TRICEPS AND SHOULDERS 1. Start by being in the table top position (sitting on floor, then supporting with only hands and feet). 2. With your core engaged, lower your body by engaging your triceps. 3. Push up once you hit the floor. FIRE HYDRANT TARGET MUSCLE: LOWER BODY 1. Start on your hands and knees. 2. Keeping your hips square and spine still with your body engaged lift up one left and open it to the side. 3. Lower your leg. 4. Repeat for the other leg. FLUTTERS TARGET MUSCLE: ABS 1. Lay on the floor with your hands at your sides. 2. Have 1 leg 2 feet in the air while suspending the other 2 inches above the floor. 3. Alternate the legs. 4. Each flutter is 1 complete up and down cycle of one leg. 5. *Note* Do not place your hands under your glutes as you lay on the floor. This can cause lower back issues. 16

18 FRONT AND BACK RESISTENCE TARGET MUSCLE: FULL BODY 1. Start with one leg in front of the other and the opposite arm up, with the other arm to the ground. 2. Switch your legs are you alternative your arms. 3. Each count is 1 full switch of 1 leg. GROUND AND POUND TARGET MUSCLE: FULL BODY 1. Start by getting on your knees, pretending to mount someone on the ground. HANGING LEG RAISES TARGET MUSCLE: ABS 1. Hold your body up with a Chin up bar (or anything overhead that may support your weight). 2. Slowly hinge your hips back, as you left your feet. Focusing on keep your upper body stiff and engaged (Chest up, neutral spine). 3. Lift your legs up to waist level. 4. Lower your legs. 17

19 HEEL RAISES RESISTENCE TARGET MUSCLE: GLUTES 1. Start on your hands and knees. 2. Take 1 leg and lift it up as high as you can go. a. Do not allow your body to move left or right, or get wobbly. b. Squeeze your abs, and your glutes to engage your whole body to maintain stability. c. Keep your chest up shoulder shoulders back, and head in a neutral position. 3. Return to the starting position. 4. Repeat for the other leg. HIGH KNEES TARGET MUSCLE: FULL BODY 1. Start by standing feet shoulder width apart. 2. Lift your left knee, then with a small skip switch your knees back and forth. 3. Each rep is 1 knee up. HIGH PLANK TARGET MUSCLE: ABS 1. Hold the push up positioning 2. Focus on keeping your core engaged with your chest out and should blades back. Look in the mirror to ensure that your butt and back is straight. 3. Squeeze your core and engage your whole body. 18

20 HIGH PLANK - SHOULDER TOUCH RESISTENCE TARGET MUSCLE: ABS 1. Hold the high plank. 2. While engaging your core so that you hips do not move, slowly touch your shoulders with the opposite hang. 3. Ensure that you are keeping your back flat and preventing your hips from swinging and staying still at all times. HIGH PLANK - WALK-OUTS TARGET MUSCLE: ABS 1. Hold the Push up positioning 2. As you keep your core tight, begin to walk forward with your hands into a extended high plank position. 3. Walk out until you find it difficult to hold your position. 4. Walk back, engaging your core so that your hips do not move. JOGGING ON THE SPOT TARGET MUSCLE: FULL BODY 1. Start with your feet apart shoulder width. 2. Pretend like you are running on the spot by kicking your legs back and pedaling your arms. 19

21 JUMPING JACKS RESISTENCE TARGET MUSCLE: FULL BODY 1. Start with your feet together with your chest up and back in a neutral position. Keep your arms by your side. 2. Jump, open your legs and bring your arms overhead and clap. 3. Go back to the starting position rep is the full transition from step 1 to step 2 back to step 1. JUMP-UPS TARGET MUSCLE: LOWER BODY 1. Start in a neutral position with your legs should width apart. 2. Lower yourself into a squat position a. Hinge your hips back while keeping your chest up and shoulders blades back. The trunk of your body should stay stiff maintain your neutral spine 3. Once your legs reach about a 90 degree angle, push through the whole bottom of your foot and once in mid air, squeeze your glutes. 4. Land carefully, bending your knees to soften your landing. a. Do not land with your knee s locked. JUMP-UP (180 ) TARGET MUSCLE: LOWER BODY 1. Start in a neutral position with your legs should width apart. 2. Perform a jump up, rotation 180 in the air and land facing the other way. 20

22 KICK-BACK (WITHOUT BAND) RESISTENCE TARGET MUSCLE: GLUTES 1. Start on your hands and knees. 2. Take 1 leg and kick it back at a 45 degree slanted up. a. Do not allow your body to move left or right, or get wobbly. b. Squeeze your abs, and your glutes to engage your whole boy to maintain stability. c. Keep your chest up should shoulders back, and head in a neutral position. 3. Return to the starting position. 4. Repeat for the other leg. KICK-BACK (WITH BAND) TARGET MUSCLE: GLUTES 1. Start on your hands and knees. 2. Secure the band around your hands and around your feet. 3. Take 1 leg and kick it back at a 45 degree slanted up. a. Do not allow your body to move left or right, or get wobbly. b. Squeeze your abs, and your glutes to engage your whole boy to maintain stability. c. Keep your chest up should shoulders back, and head in a neutral position. 4. Return to the starting position. 5. Repeat for the other leg. LEG HOLDS TARGET MUSCLE: ABS 1. Lay on your back with your hands to your side and legs straight out. 2. Lift your leg up about 6 inches off the ground and maintain that position. 3. Keep your neck relaxed but of the ground and maintain the natural neutral curve in your spine. 21

23 LEG IN & LEG OUT RESISTENCE TARGET MUSCLE: ABS 1. Start by sitting on the ground on your butt with your legs bent but up and arms back. 2. Using your arms to support your body, lift your leg off the ground. 3. Extend your legs slowly without touching the ground. 4. Return them to the original position (off the ground). LEG-RAISES TARGET MUSCLE: ABS 1. Lay on your back with your hands to your side and legs straight out. 2. Lift your leg up to angle at a 45 degree off the ground. 3. Keep your neck relaxed but of the ground and maintain the natural neutral curve in your spine. 4. Lower your legs to the ground. LONG-JUMP TARGET MUSCLE: LOWER BODY 1. Start in a neutral position with your legs should width apart. 2. Lower yourself into a squat position a. Hinge your hips back while keeping your chest up and shoulders blades back. The trunk of your body should stay stiff maintain your neutral spine 3. Once your legs reach about a 90 degree angle, push through the whole bottom of your foot and launch yourself as far forward, driving forward with your hips as you can. 4. Land carefully, bending your knees to soften your landing. a. Do not land with your knee s locked. 22

24 LUNGE (WITH OR WITHOUT WEIGHT) RESISTENCE TARGET MUSCLE: LOWER BODY 1. Start with your feet should width apart, back neutral, chest up and shoulders lightly back. 2. Take a big step forward with one leg, and bend your leg so the kneecap of the other leg almost touches the ground. When performing this focus on keeping the same position with your upper body. Any movement can cause unnecessary force on your spine. 3. Push off, and return to the original position. 4. If using weights, keep the weights in each hand and focusing on a neutral spine to prevent injury. LUNGE (SIDE) TARGET MUSCLE: LOWER BODY 1. Start with your feet should width apart, back neutral, chest up and shoulders lightly back. 2. Take 1 large step out with 1 leg. 3. Hinge your hips back and sit down keeping 1 leg straight while bending the other. LUNGE (JUMPING) TARGET MUSCLE: LOWER BODY 1. Perform a lunge however this time when you come up, launch yourself into the air and switch your stance mid air. 23

25 LUNGE (PULSE) RESISTENCE TARGET MUSCLE: LOWER BODY 1. Perform a lunge however this time when you come up, leave the rear foot where it is and complete mini pulse lunges. MOUNTAIN CLIMBER TARGET MUSCLE: FULL BODY 1. Start in a push-up position (Hands and feet), back straight head forward, and chest out, shoulder blades back. 2. Bring one knee up to your chest as far as possible while maintaining a neutral back. 3. Bring that knee back as you bring the other one up. 4. Each time one side complete a full up and down, is 1 rep. VARIATION: 360 MOUNTAIN CLIMBER 1. Keep your hands in the middle as you perform mountain climber and run in a circle around your hands. OVERHEAD TRICEPS EXTENSION 24 TARGET MUSCLE: TRICEPS 1. Position one dumbbell over head with both hands under inner plate (heart shaped grip). 2. With elbows over head, lower forearm behind upper arm by flexing elbows. 3. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyper-extending wrists. Return and repeat.

26 PELVIC THRUST RESISTENCE TARGET MUSCLE: GLUTES AND ABS 1. Lay on the ground with your knees bent, hands straight on the ground, with the bottom of your feet on the ground. Keep your feet about 2 feet away from your hands. 2. Keeping your chest out to maintain a good neutral spine, push your hips into the air and squeeze your glutes forming a glutes bridge. 3. Lower your glutes to the ground. PLANK TARGET MUSCLE: ABS 1. Hold your body up on your elbows and feet. Your hands should point forward. 2. When engaged, squeeze everything in your body including your glutes, shoulders, abs and even your chest. 3. Observe in the mirror to ensure that your back is neutral and your glutes is reasonably straight with your back not up or down. PUSH-UP TARGET MUSCLE: CHEST, TRICEPS, ABS 1. Support yourself on your hands and feet head up looking forward. 2. Make sure your core is engaged, with your back straight. 3. Lower yourself so that your nose touches the ground. 4. While lowering, make sure you push your chest out and squeeze your shoulder blades. This isolates your chest muscle. 5. Push yourself up to the original position. 25

27 VARIATIONS I. WIDE GRIP RESISTENCE II. a. Keep your hands wider in a position that is wider than your shoulders. NARROW GRIP a. Keep your hands in a diamond shape position. III. 3 LEVEL a. Three Levels are low, medium and high. b. At each level perform pulses IV. PUSH-UP KNEE a. Perform a normal push up b. During the low stage, bring your knee and touch your elbow with it. c. Alternate between knees. 26

28 V. PUSH-UP SIDE TO SIDE RESISTENCE a. Maintain a hand position similar to a normal medium grip push up. b. As you go down, extend one arm so that it becomes straight. c. Push up, and alternate between hands. VI. BLAST -OFF VII. TRICEPS a. Start on your hands and knees, with your feet on the ground and your knees slightly off the ground. b. Push forward with your toes, and move your entire body forward and performing the push up. c. Push backwards, and retract your legs to complete 1 rep. a. Place your hands under your shoulders. b. As you perform the push up, collapse your elbows towards your sides. c. Keep your elbows by your side as your come down. d. Push up engaging your triceps to complete 1 rep. 27

29 ROMANIAN DEAD-LIFT (RDL) RESISTENCE TARGET MUSCLE: LOWER BODY 1. Stand feet shoulder width apart. 2. If performing with weights stand tall with the weight in your hand and forearms facing your body. 3. With your core engaged, chest out and a neutral spine, hinge backwards at the hips making sure your back is completely straight. 4. Slowly lower the weight until you feel a stretch in your hamstring. *Note* do not compromise form for depth, as you perform this more and more your mobility will improve. Do NOT arch your lower back. Keep your core, chest engaged and shoulder blades back. REVERSE FLIES TARGET MUSCLE: LOWER BODY 1. Stand with your feet should width apart, hips hinged backwards, upper body pointed at approximately 45 towards the front. 2. If performing with weights, keep the weights in your hands with your hands facing each other. 3. Keeping your torso completely still (not bouncing at all), using your rhomboid muscle (upper back and shoulders), lift the weight by bringing your arms up directly to your side. RUSSIAN TWISTS TARGET MUSCLE: ABS 1. Sit on the ground with your legs elevated in a comfortable bent position. 2. Using either weights or just body weight touch the floor with the opposite hand as you twist to the left and right. 3. Focus on keeping your back straight, chest up and shoulder blades touching. 28

30 SHOULDER DRILLS RESISTENCE TARGET MUSCLE: SHOULDERS 1. Arms straight out 2. Move your hand up 2 inches 3. Move your hand down 2 inches 4. Move your hand forward 2 inches 5. Move your hand backward 2 inches. VARIATION ARM CIRCLES SHOULDER PRESS TARGET MUSCLE: SHOULDERS 1. Stand with your feet shoulder width apart. 2. Using weights, or just your body bend your arms at a 90 and point them up. 3. Squeeze and engage your core as hard as you can to prevent your body from moving, push up and extend your arm over head. 4. *Note* it is very important to squeeze your core and bring your chest out to maintain a strong position to protect your back. 5. Bring the weight down to the original position for 1 rep. 29

31 SIDE LEG LIFTS RESISTENCE TARGET MUSCLE: CARDIO/WHOLE BODY 1. Lay down on your side, help supporting yourself with your elbow 2. Stack your feet on top of each other, and keep them straight. 3. Lift your one left up as high as possible while keeping it straight. 4. Bring it down for 1 rep. SIDE SHUFFLE (BAND) TARGET MUSCLE: GLUTE ACTIVATION 1. Stand feet shoulder width apart in a neutral position. 2. Place a small band just under your knee. 3. Lower yourself into a squat position. 4. Keeping tension in the band, side shuffle by taking 1 step with 1 foot, then bringing the other one in walking sideways. SIDE TO SIDE TARGET MUSCLE: CARDIO/WHOLE BODY 1. Stand feet shoulder width apart in a neutral position. 2. Jump from side to side and swing your arms as you jump. 30

32 SINGLE LEG DEAD-LIFT RESISTENCE TARGET MUSCLE: HAMSTRING AND GLUTES. 1. Stand with your feet should width apart, however put 60% of your weight on 1 foot. 2. You may perform this exercise with weights or without 3. Keeping your upper body straight lean forward and lift the leg with less weight on it. Making sure that your hips are not coming up, lean forward until you feel the stretch in your hamstring. 4. You may use your hands for balance. 5. Return to the original position and repeat for the other leg. 6. Each rep is every one that you do. SINGLE LEG THRUST TARGET MUSCLE: GLUTES AND ABS 1. Start similar to hip trust except one foot is sticking into the air. One foot planted on the ground knee s tucked in slightly. Arms resting at your sides. 2. Keeping a tight core and chest up, kick the sky with your foot and trust your hips into the air. 3. Return to the original position. SCISSORS TARGET MUSCLE: 1. Lay on your back with your hands to your side and legs straight out. 2. Lift your leg up to 4 inches off the ground. 3. Keep your neck relaxed but of the ground and maintain the natural neutral curve in your spine. 4. Open your legs as wide as possible, and close them, criss crossing them each time. 5. Each rep is each time you one leg returns to its original position. 31

33 SIT-UP RESISTENCE TARGET MUSCLE: CORE 1. Start laying on the ground place your legs under something that secures them in place. 2. Maintaining your straight back (Push your chest out), lift your upper body up. Arms to the side of your head. 3. *Do not round your back* SKATER-JUMP TARGET MUSCLE: LOWER BODY 1. Start by standing with your feet shoulder width apart. 2. Jump to your left leg, and let your right leg dangle behind your as you let your arms go further left. 3. Using your arms and right leg as momentum kick off and land on the other leg. 4. Repeat. 5. Each rep is one jump. SPIDER WALK TARGET MUSCLE: FULL-BODY 1. Start in a low push-up position. 2. Walk forward by bringing one hand forward, and the opposite foot forward. 3. Take another step by bringing the other hand forward accompanied by the opposite foot. 32

34 SPRAWL RESISTENCE TARGET MUSCLE: FULL BODY 1. Start in a ready position. Have your hands in front of you with a slight bend in your knees. 2. Drop down to a push up position and press your hips down to the ground. 3. Get back up! 4. This is to simulate someone trying to take you down, and you sprawling to maintain this position. SQUAT TARGET MUSCLE: LOWER BODY, QUAD,HAMSTRING. 1. Stand feet shoulder width apart with your toes pointed slightly outward. 2. Keeping your back straight by forcing your chest out, with your shoulder blades behind you, hinge back slightly at the hips. 3. Bend your knees, push your leg back and sitting down. *Note* keep your upper body straight and your back straight by engaging your abs and squeezing your shoulder blades back. 4. Once you reach a comfortable depth, or approximately 90 degree at your knees, come back up. 5. At the top, squeeze your glutes and reset. VARIATION: I. SQUAT KNEE a. Perform a squat, then when you come up throw a knee at the end. II. LEVEL SQUATS 33 a. Three levels, low, medium, high. At each level you are pulsing and not doing a full squat.

35 III.JUMPING SQUATS RESISTENCE STEP-UPS b. Perform the squat as regular, however with this variation jump up as high as possible. c. *Note* When performing any dynamic or jumping exercises such as a jump squat it is imperative that you keep your spine neutral. d. For the jumping squat; keep your spine neutral, chest up, and shoulder blades back. TARGET MUSCLE: LOWER BODY, QUAD AND HAMSTRING 1. Take a bench or chair. 2. Place one leg up on the chair/bench while keeping your back straight. 3. Step up onto the chair and squeeze your glutes at the top. 4. Step down carefully, not landing on locked knees. SUPERMAN/SUPERWOMAN TARGET MUSCLE: LOWER BACK 1. Slay on the ground with your arms in front of you. 2. Lift your arms and legs off the ground engaging your lower back. 34

36 UP AND DOWN RESISTENCE TARGET MUSCLE: FULL BODY 1. Start standing 2. Get down to a push up position. 3. Get back up. V HOLD TARGET MUSCLE: ABS 1. Lay on your back with your hands to your side and legs straight out. 2. Lift your leg up to angle at a 45 degree off the ground, while bringing your arms up forming a V with your body. 3. Keep your neck relaxed but of the ground and maintain the natural neutral curve in your spine. 4. Lower your legs to the ground. WALL SIT TARGET MUSCLE: CORE, LOWER BODY 1. Lean against the wall with your feet planted firmly on the ground, shoulder width apart. Your feet should also be about two feet away from the wall. 2. Now slowly slide down the wall with your back pressed against it until your legs are bent at a right angle. This angle is very crucial because if your thighs are not parallel to the ground, you re muscles will not get a good workout. 3. Your knees should also be directly above your ankles and your back should be touching the wall at all times. 35

37 SECTION 2.0 SHADOW-BOXING Everything in this section is taught for a normal orthodox stance. If you are south paw, have no fear! All you need to do is reverse everything. For example, if we said take a small step with your left foot for the jab, you would simply take a small step with your right foot STANCE JAB 1. To get into your fighting stance follow this guide: 2. Stand feet shoulder width apart 3. Take a step back with your right foot 4. Slightly Angle your body to a 45 to the front right. 5. Bring your hands up, elbows down, left fist about 6 inches out of the left side of your ace, your right hand either touching the right side of your chin or about 1 inch away. 6. Tuck your chin! 1. Take a small step with your left foot. 2. Extend your left arm ¾ of the way out with the elbow down. 3. Turn your first over, making sure you don t hyper-extend your arm, keep a slight slack. *Note* other hand by the face, chin tucked. 36

38 CROSS 1. Get in your fighting stance. 2. Keeping your elbow down, pivot your right shoulder all the way so that its fully rotated (left shoulder reaching behind you). 3. Extend your arm ¾ of the way out then turn your fist over. 4. Make sure your arm comes out straight without the elbow flaring up. 5. Use your hips to drive the rotation of your shoulders and pivot on the right food. 6. The power comes fro the pivoting of your hips and shoulder. 7. Imagine you have a spear in your hand and what you are doing is you are pulling your left hand and rotating all the way back while you rotate your right shoulder out. HOOK SHADOW-BOXING 1. Get in your fighting stance 2. Lift your elbow up 3. Pivot your body and turn your entire body using your spine as the axle. *Note* Keep the other hand up. UPPER-CUT 1. Get in your fighting stance 2. Slightly drop your arm and scoop your fist up as you use your hips to push your arm up. 3. Pivot your body and turn your entire body using your spine *Note* Keep the other hand up. 37

39 1-2 (JAB - CROSS) 1. Perform the jab. 2. As your jab is coming back, rotate your left shoulder back, and that s the start of your cross. 3. Perform the cross. 4. Focus on completing a full 180 degree pivot (axis is spine) and extend your arm on the cross (1-2 HOOK) SHADOW-BOXING 1. Perform the After the cross is complete, rotate your body (on the spine as axis) to the right to return your right hand, as you do this bring your elbow up and form 90 degree at your elbow and rotate your shoulders the other way. 3. Keep your chin tucked and elbows down to keep your punches sharp UP (1-2 HOOK, UP) 1. Perform the 1-2-3, then rotate your shoulders the other way as you do an uppercut with your right hand. *Note* Keep your left hand (the one that just did a hook) touching your face the entire time CROSS (1-2 HOOK, CROSS) Perform the then as you rotate back extend your right arm for a cross. 2. Step 2

40 (JAB-CROSS-JAB-CROSS) 1. Perform the 1-2 twice. 2. Keep the rhythm the same continuous fast punches. KNEE SHADOW-BOXING 1. Take a small step with your left foot 2. Reach out in front of you with bot your hands 3. Pretend like you are grabbing something and pulling it down. 4. As you pull down, drive forward with your knee, point your toes (makes your knee pointier) and drive using your hip not just your leg and push forward with your glutes. 5. Your two hands will end up down by your right side. FRONT-KICK/PUSH-KICK 1. Transfer your weight to your rear foot. 2. Lift up your knee. 3. Extend your foot, using the ball of your foot and a stabbing motion perform the push kick. 4. Pull your foot out quickly (Avoid it being caught in a real fight situation). LEG-UP Take a small step with 1 foot, and Keeping your other leg as straight as possible. 2. Swing up your other legs as high as you can without bending your back, or your leg. 3. Technique is more important to prevent injury. Don t worry if you can t go too high.

41 SWING-KICK 1. Get into your fighting stance. 2. Pivot your left foot, angle your foot 45 degree to the front left. 3. Lean forward, bringing your right shoulder forward with your right hip as you kick your right leg. Your leg should land to the front left of where you were standing. 1-2-KNEE SHADOW-BOXING 1. Perform the 1-2 punch 2. Leave your right hand out, as you would extend your arms to grab for the knee. 3. Bring your hands down as you would, and perform the knee with your right knee. 1-2-KNEE-CROSS 1. Perform the 1-2-knee 2. Reset completely, back into your fighting stance. 3. Step HOOK KNEE Perform the 1-2 hook. 2. After throwing the hook, extend your arms out and reach to perform the knee. 3. Bring your arms down, as you drive forward with your hips pointing your toe, and keeping your leg tucked to make a point with your knee.

42 KNEE-PUSH-LEG-UP 1. Perform a knee normally. 2. Reset the knee, and using the same leg perform the push kick. 3. Reset fully, and execute the leg up. 4. During the leg up process, make sure to maintain a neutral spine so that you do not curve your back. GROUND AND POUND SHADOW-BOXING TARGET MUSCLE: FULL BODY 1. Start on your knees, pretending you have mounted someone 2. Punch the ground, imagining someone is there. 41

43 SECTION 3.0 STRETCHING/RECOVERY PERFECT STRETCH 1. Start in a push-up position with your hands and feel on the ground. 2. Bring your left leg up beside your left hand. 3. Drop your right hand to your elbow. Focusing on keeping a straight neutral spine. 4. Extend your left arm and open your chest to the left. LUNGE TWIST 1. Stand feet shoulder width apart. 2. Bring your arms to your side for balance. 3. Swing one leg straight up in front of you as high as possible (Keeping your back straight) and chest up. 4. Return it a large step behind you and land in the lunge position. 5. Rotate your upper body towards the leg in front of you. 6. Repeat on the other side. HAMSTRING STRETCH Elevate your leg approximately knee - waist high. 2. Ensure that your back is straight, and that your hips are square to the front of your body. 3. Lean forwards and stretch your hamstring focusing on maintaining a straight back and chest out.

44 SIDE LUNGE 1. Stand feet shoulder width apart. 2. Bring your left knee to the right side of your body while maintaining a straight back. 3. Swing your leg opening keeping your hips square to the front. 4. Land, and sit down into a deep side lung to stretch your hips 5. Repeat with you other leg. GLUTEUS MAXIMUM STRETCH 1. Lay on your mat, lift up your left leg and place your ankle on your right knee. 2. Reach through your legs with your hands and grab your hamstring. 3. Pull your leg and stretch your glute. 4. Repeat on the other side. STRETCH/RECOVERY ACROSS BODY 1. Bring 1 arm directly in front of your body. 2. Using the other hand pull your arm deeper into the stretch at the elbows. 3. Hold for the duration of the stretch. 43

45 TRICEPS STRETCH 1. Take one arm and place it straight over head your head. 2. Bend your arm at your elbow. 3. Using your other hand, reach over and grab your elbow. 4. Pull down to reach a deeper stretch. BAND-PULL 1. Attach a band to a stationary object. 2. Wrap the band around your wrist. 3. Step back and use the band to pull on your arm. BAND PULL-SIDE STRETCH/RECOVERY 1. Attach a band to a stationary Object 2. Stand so that the band is to the side of you. 3. As you step out, the band will stretch your side STANDING ILIOTIBIA BAND STRETCH (IT BAND) Stand feet shoulder width apart. 2. Bring your right foot and place it behind your left. 3. Place our hands on your head or against something so you can apply pressure. 4. Lean to your left until you feel the stretch 5. Repeat for other side.

46 LYING ILIOTIBIA BAND STRETCH (IT BAND) 1. Lay down on the floor. 2. Hook the band around your right foot. 3. Bring your right leg straight up and across your body. 4. Focusing on keeping your leg straight and your foot inwards, pull with your left arm and draw your leg down. 5. Repeat with the other leg. RUNNERS POSE 1. Start in a push up position. 2. Keeping a flat and neutral spine step one leg up to where the opposite arm is. 3. Push down into the stretch to go deeper. PIGEON POSE STRETCH/RECOVERY 1. Start by being in a push up position. 2. Bring your left knee and place it on the floor beside your left wrist with your shin on a diagonal. 3. Your right quad should sit squarely facing the floor so that your hips are in a neutral position. 4. Using your arms as support, you can slowly lower yourself into the stretch. 45

47 BUTTERFLY 1. Sit down with the face of your feet towards each others and your knees out ward. 2. Using your arms push your knees down. 3. Step 2 FROG POSE 1. Get down on all fours with palms on the floors and your knees on a blanket or mat. 2. Slowly widen your knees until you feel a stretch in your inner thighs. 3. Slowly sit back without moving your feet as you feel the stretch in your hips. STRETCH/RECOVERY 46

48 SECTION 4.0 FOAM ROLL Foam rolling is using a roller to help relax your muscles by providing self-myofascial release. Your fascia is the connecting tissue between your bones and muscles. After working your body heavily, you can develop tension between muscles and your fascia tissue. By working them, and breaking down the tension with foam roller, you are able to help prevent injuries and relieve tension. Generally speaking foam rolling targets your trigger points. UPPER BACK 1. Start laying down on the ground with your foam roller under your back. 2. Rest the foam roller against the shoulder blades. 3. Move the roller from the middle of your back to the top of your shoulders. Tips: Flex your core and keep your chest out to keep a neutral spine. LATISSIMUS DORSI 1. Lie down on your side with the roller under your armpit. 2. Keep the other leg of the side you are rolling flat on the floor so you can use it as support; you may also use your other arm for support. 3. Move the foam roller up and down between your armpit and the side of your stomach. QUADRICEPS Lay down on the floor with the foam roller on either 1 quad or across both of them. Move the roller up and down from your hips to knee massaging your quadriceps. 2. Keep your feet elevated so that you can apply your body weight. 3. Focus on rolling the entire length of your quad in 1 smooth motion.

49 ILLIOTOBIAL (IT) BAND 1. Place your left hip against the side of the roller on the floor. 2. Place your right foot in front of your left leg and use your hands to support yourself. 3. Roll the foam roller from your hips down to the knee focusing on the outside area of your quad (Your IT Band). GLUTES 1. Sit on the floor with your legs straight in front of you and place the foam roller under your hamstring/glutes. 2. Support yourself by placing all your weight on the foam roller. 3. Move the roller up and down your hamstring. HIP FLEXOR 1. Lay on the foam roller and place it on your hip. 2. Support yourself with your arms and try to get the foam roller into the crease of your hip. 3. Move around slowly and feel when you get the trigger point, move around and massage it gently. *Note* this can be done with trigger point ball as it can reach deeper. FOAM ROLL 48

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