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Static to Strong

Wednesday December 1st

pushup

15 second isometric hold to 10 reps of each movement 3x through each exercise:

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Stability Level
Hold top of push ups with upper arms parallel to ground then do 10 halfsey or knee push ups

Hold 90 degree chin up with upper arms parallel to ground then do 10 60 degree chin ups

Hold 90 degree squat with light resistance then do 10 weighted squats

Hold JG supine mountain then do 10 Jungle Gym leg curls with hips slightly lifted

Strength Level
Hold top of push up with upper arms parallel to ground then do 10 knee or regular plyo push ups

Hold regular chin up with upper arms parallel to ground then do 10 jump chins or regular chin ups

Hold 90 degree squat with medium POWER JUMPER / KB resistance then do 10 weighted control jumps

Hold JG supine bridge position then do 10 Jungle Gym leg curls

Power Level
Hold top of Push Up with upper arms parallel to ground then do 10 plyo push ups

Hold regular chin up with upper arms parallel to ground then do 10 regular chins or kips

Hold 90 degree squat with medium to heavy PJ / Kettlebell resistance then do 10 weighted control jumps keeping or no resistance vertical jumps

Hold resisted JG supine bridge then do 10 JG legs curls keeping resistance
Last Updated on Sunday, 28 November 2010 13:50
 
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