Workouts

Convict Conditioning: ————————————————————–

This page shows you which step of the Big Six that I’m currently working on:
  1. Pushup:
    • Beginning with Step 5: Full Pushup
    • Training goal: Intermediate 2 sets of  10
    • I’m fairly positive I can get the Training level goal of Progression ( 2 sets of 20 ), but I’m going to try to focus on keeping my performance of the pushup at a high level. The author mentions keeping it a bit slower — two second down, pause for one second , back up and immediately back down. The logic of the pause, being a momentum killer, was refreshing to hear. While doing a pushup fast, you are able to use some of the momentum, but with the pause its all muscle.
  2. Squat:
    • Beginning with Step 2: Jackknife squats
    • Training Goal:  Intermediate 2 sets of 20
    • Squats have never been a big favorite of mine, but after reading the logic behind it, it will be very important to develop
  3.  Pullup:
    • Beginning with Step 2: Horizontal Pull
    • Training Goal:  Intermediate 2 sets of 20
    • I need to remember to keep the shoulders tight on the way down and not to fully extend my arms.
    • Again the author mentions two seconds up, one second pause, then two seconds down
  4. Leg Raise:
    • Beginning with Step 5: Flat Straight Leg Raises
    • Training Goal:  Progression 2 sets of 20
  5. Bridge:
    • Beginning with Step 2: Straight Bridge
    • Training Goal:  Beginner 1 set of 10
    • I don’t really ever train my spine much, Only from the yoga of P90x so I feel that I’ll need to begin low
  6.  Handstand Pushup:
    • Beginning with Step 1: Wall Headstands
    • Training Goal:  Beginner 30sec
    • I know that I can already do a few of them, but I want to be able to get to the Master Step
    • I like his line the author says, it will more than likely take you 2-3 years, but you were planning on getting 3 years older anyway right?
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You Are Your Own Gym:

Weeks 1 & 2:

  1. Pushups
  2. Pullups
  3. Military Press
  4. Let Me In’s
  5. Alternating Back Lunge ( Three second pause at the bottom )
  6. One-Leg Romanian Deadlift
  7. Toyota’s: ( Full Squat then explosive jump ) with 3 second pause at the bottom
  8. Hyperextensions
  9. Russian Twist

Weeks 3 & 4:

  1. Pushups ( Elevated Feet )
  2. Military Press
  3. Close Grip Pushups
  4. Dips
  5. Bulgarian Split Squat
  6. Side Lunge
  7. Toyota’s
  8. One-Leg Romanian Deadlift
  9. Let Me Ups
  10. Let Me In’s
  11. Towel Curls <– Like this, but I’ll be standing
  12. Leg Lifts ( Hands on Chest )
  13. Supermans
  14. Bicycles
  15. Hyperextensions

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