Tuesday, December 06, 2011
Dec 6th Challenge
Dec 6th Challenge: Deep Squat Knees High Jumps - standing, feet shoulder width apart, no weights, slowly do a deep squat as though sitting on a low bench, then powerfully jump as high as you can and bring the knees up high as though you are trying to do a cannonball in a pool, land with soft knees back in the deep squat loaded position. This is a great plyometric. Jump as high as you can. If you are dealing with a lower extremity injury, do the squat and then just come back up quickly but dont worry about jumping. After doing 10 of these, grab two medium weight dumbells (10 to 30 lbs) and go right into a set of Curl/Shoulder Press Combos. Standing or seated, keep the stomach tight, do a biceps curl and when the dumbells are near the shoulders in that biceps flexed state, go right into an overhead shoulder press. Do 10 reps then go right into a set of double crunches X 20 reps. Do 3 sets/circuits of these three exercises.