Signed in as:
filler@godaddy.com
Strength Training
Push-Ups
- Get down on all fours, placing your hands slightly wider than your shoulders.
- Straighten your arms and legs.
- Lower your body until your chest nearly touches the floor.
- Pause, then push yourself back up.
- Track how many pushups you can do without stopping, or breaking form
Bench Press
1. Get Into Position
2. Grip The Bar
3. Brace Your Body
4. Lower The Weight
5. Press The Weight Back Up
6. Track the max weight you can do 10 reps with
Box Squat
1. Set up a box, chair, or bench. Stand a few inches away, facing away from the box with feet hip-width apart, toes pointed straight ahead or slightly out at 15 degrees.
2. If squatting with a barbell, screw pinkies into the bar to activate the lats. Keeping core engaged and chest tall, take a deep breath, hinge at the hips and bend knees to lower toward until your butt touches the box.
3. Keeping the chest tall and core tight, sit down on the box.
4. Push feet into the ground, squeeze glutes, and drive hips forward to press back to standing, exhaling on the way up.
5. Squeeze glutes at the top (but don't thrust hips forward). That's one rep.
6. Trach ther maz amount of weight you can do 10 reps with
Deadlifts
1. Walk up to the barbell until your shins are just one inch away – this will place the barbell directly over your midfoot, which is the balance point for all barbell exercises. Your heels should be 6-8 inches apart, a more narrow stance than your squat.
2. Lean over with stiff legs, and take a grip that places your elbows just outside your knees. Be careful not to move or roll the bar from your midfoot.
3. Bring your shins forward to touch the barbell – again without moving or rolling it away from your midfoot. Freeze your hips in place – they are not allowed to move from here.
4. Squeeze your chest up to tighten all the muscles of your back. Don’t drop your hips while you squeeze your chest up. This crucial step sets your lumbar spine in normal anatomical extension.
5. Drag the barbell up your legs while maintaining lumbar extension.
6. Track the max amount of weight that you cado 10 reps with
Planks
- Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
- Squeeze your glutes and tighten your abdominals.
- Keep a neutral neck and spine.
- Create a straight, strong line from head to toes – a plank, if you will.
- Hold that position.
- Time how long you can hold the plank
Sit-Ups
- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.
- Curl your upper body all the way up toward your knees. Exhale as you lift.
- Slowly, lower yourself down, returning to your starting point. Inhale as you lower
- Track how many sit-ups you can do without stopping
Rows
- With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.
- Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.
- Lower the weights in a controlled manner while inhaling.
- Remain bent over until all repetitions are complete
- Track the max amount of weight you can lift, doing 10 reps, on each side
Curls
- Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
- Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.
- Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.
- Lower the weights to the starting position
- Track the max amount of weight that you can do 10 reps with
Neck Planks
1. Get in normal plank postion
2. Place your head on the ground
3. Support your weight with your head
4. Lift your arms off the ground
5. Hold
6. Time how long you can hold
Agility Training
Pro shuttle
This exercise this great for targeting calves. Start off by straddling a line in a 3-point stance, explode laterally, run 5 yards either to the right or left and touch the line with your hand. Reverse direction and sprint 10 yards to the far line. Touch the line with your hand and sprint back to the middle line. Time how fast you can come complete the drill.
Skater hops
Stand on one foot. Jump off that foot towards the oppisite side of your body. Land on the other leg, and repeat. Measure how far you can jump on each side.
Side-To-Side Line Hops
Create a line using either your imagination, or rope. Then stand with your feet together next to the rope. Begin to hop back and forth across the line. Time how fast you can jump over the line 20 times.
Get-Ups
Lie flat on your back. Gut up to your feet as fast as possible. Time how fast you can get up.
Referee's Get-Up
Get in refree's position. Get to your feet as fat as possible. Time how fast you can get up.
Bear Crawls
Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground. Keep your back flat, your legs hip-width apart and your arms shoulder-width apart. Move one hand and the opposite foot forward an equal distance while staying low to the ground. Switch sides, moving the opposite hand and foot. Repeat the movement while alternating sides. Time how fast you can travel 50 feet.
Forward Rolls
Get on all fours. Push forward with your legs, while tucking your head down. Roll and continue. Time how fast you can roll 20 feet.
Karaokes
Cross your right foot over and in front of your left foot with your arms out to your sides. Step open and out to the side with your left foot.Cross your right foot behind your left foot. Continue moving laterally then repeat the movement in the opposite direction. Time how fast you can move 100 meter in both diretions.
High Knee Sprints
Run while bringing your knees as high as you can. Time how fast you can run 100 meters.
Sprawl-Ups
Sprawl onto the ground. Get back up to your feet as fast as possible. Time how fast you can get back up