June 30, 2007

Saturday

1 mile Run

3 sets 15 reps

Forward Ball roll

Lateral ball roll

Russian Twist Using a stability ball

Jackknife

Single arm Overhead Squat

Barbell Deadlift

Deadlift Single Arm Row - Take a wide stance and hold your weight out in front of you with one hand.  Perform a deadlift. Bend forward slightly until the weight is just above your knee.  As the weight passes your knee use your legs to lower your body down as far as you can comfortably go.  Do not lean forward any more or round your back, and keep your weight equal between the balls of your feet and your heels.

1 mile run

June 27, 2007

Wednesday

Rest day…..

June 26, 2007

Tuesday

Workout of the Day.

Complete as many rounds in 30 minutes as you can of

Row 500 meters
5 Pull-ups
10 Push-ups
15 Squats

June 25, 2007

Monday

Workout of the day

Warm up…. 3 rounds of
body weight squats 15 reps
pullups
pushups
For time:
50 Box jump, 24 inch box

box Jump

50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Collins these workouts are for you. Now keep in mind that they are a bit different than what you are used to but just as challenging.

Adjust weight as needed.

Post your comments.

June 21, 2007

Thursday

Rest Day

OVERHEAD DEEP SQUAT TEST:

Test Objective for Overhead Deep Squat Test:

The Overhead Deep Squat Test is one of the most informative tests you can perform on an athlete. The deep squat portion of this test is used to assess bilateral, symmetrical, mobility of the hips, knees, and ankles. When you combine the dowel held overhead this test also assesses bilateral, symmetrical mobility of the shoulders as well as the thoracic spine. Therefore, the ability to perform this test requires closed-kinetic chain dorsi-flexion of the ankles, flexion of the knees and hips, extension of the thoracic spine, as well as flexion and abduction of the shoulders.

Not everyone is unable to perform a full deep squat with their heels on the ground, then it is almost impossible for them to maintain their posture. This is usually due to either tightness in their calf muscles and/or lack of pelvic stability due to weakness in their core.

How to Perform the Overhead Deep Squat Test:

To perform this test, begin by standing with feet shoulder width apart and toes pointing forward. Next grasp a club approximately shoulder width apart and extend the arms directly overhead, keeping the shaft in-line with your head and over your foot print. Next, simply squat down as far as you can go, while keeping the club as high above your head as possible. The test will stop if any of the following conditions are seen or felt; 1) pain or discomfort, 2) heels coming off the ground, 3) club falling forward towards the ground, 4) loss of balance.

This test has a series of checkpoints that need to be assessed to get a true understanding of the results. The following characteristics are being tested; calf flexibility, thoracic extension, core stability, pelvic mobility, quadriceps flexibility, and shoulder mobility. These checkpoints will be discussed in the following section

What to look for in the Overhead Deep Squat Test:

In this test we will be looking for the above mentioned faults utilizing a deep squat maneuver. When the deep squat is performed and the client presents with any pain or discomfort we will immediately stop the test and inquire as to where the pain was felt. This is a very clear sign that something is wrong in one of the above mentioned regions.

There are six possible outcomes to this Overhead Deep Squat Test:

1) Complete Full Deep Squat:

To be considered a complete full deep squat you must see the following at the bottom of the squat:
i. Upper torso is parallel with tibia or towards vertical
ii. Femur is below horizontal
iii. Knees are aligned over feet
iv. Feet are pointing forward (not flared out)
v. Dowel is aligned over feet

2) Arms Crossed Full Deep Squat:

If the client performs the deep squat test and struggles in anyway, we need to examine a bit further into the movement. At this point we will ask them to repeat the test, however this time we will remove the golf club above their head and ask them to simply cross their arms over their chest and shoulders and then perform the deep squat test. If by doing this, the test yields a full deep squat, then we will select the “Arms Crossed Full Deep Squat” box. This tells us that thoracic extension and shoulder mobility are most likely the issues we are dealing with.

3) Arms Crossed Limited Deep Squat:

If the client is asked to perform the squat without the club overhead, and they still can’t seem to go fully into a squat, then we would select the “Arms Crossed Limited” box. This tells us that further examination is needed to understand what the major limiting factor in this test might be – either core instability or ankle mobility.

4) Right or Left Calf Limited:

Oftentimes a client will present with one or both heels lifting off the ground prior to obtaining the full deep squat. This can indicate a mobility issue with the calf and ankle. We will usually rule this out by performing a half-kneeling calf flexibility test. Having the client kneel on one knee with the other foot out in front, simply lean forward on the forward foot as far as you can go without that heel coming off the ground. We are looking to see whether or not the knee can move forward out past the toe. If the knee cannot move past the toes, then there is a significant calf/ankle mobility issue. Repeat on the other side as their can are bilateral differences.

5) Bilateral Calf Limitation:

This describes the client that has limitations in both ankles – they can’t get their knee past their toes on either leg.

6) Good Dorsiflexion Bilateral w/ Arms Crossed Limited Deep Squat:

If the client possesses good calf flexibility and ankle dorsiflexion bilaterally but still cannot perform the “Full Overhead” or even the “Arms Crossed Full Squat”, then we are going to be looking at the core as the main issue. Usually this will show the examiner that there is insufficient core coordination or stabilization to perform this test.

7) Unilateral Loading on during the squat:

If the client tends to favor one side during the squat please note this as well. This can help us determine which side of the body there may be a limitation on.

Proper pelvic tilt on right. “Butt nod”, on left, not OK. This is caused by poor strength in the posterior chain and a lack of hamstring flexibility.

June 20, 2007

Wednesday

Workout of the day.

Run a 10K

Post your comments:

This is the beautiful Lake Como…

June 19, 2007

Tuesday

Workout of the day:

Do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Do the same for a push up.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

June 18, 2007

Monday

All About your abs…

Three to four sets of 20 to 30 reps for each.

Leg lift

This is a great exercise that works both abs and hip flexors. Begin by lying flat on your back with your body straight and your arms at your sides. Place an exercise ball between your feet. Keeping a slight bend in your knees, tighten your ab muscles and raise your legs straight up in the air so that your butt lifts slightly off the floor. Pause at the top and return slowly to the starting position.

Prone jackknife

Begin in a pushup position with your shins and the tops of your feet resting on an exercise ball. Keep arms straight and your hands slightly wider than shoulder-distance apart on the ground. Hold your back straight and tighten your abs as you bring your knees in towards your chest, rolling the ball as far forward as you can. Squeeze your abs at the top of the movement and slowly return to the starting position.

June 17, 2007

Sunday

Workout of the day

21-18-15-12- and 9 rep rounds of:

Use a weight that is most challenging to you.

As a suggestion — pending on level of fitness

Men 80 pounds for each

Women 50 pounds for each movement… if you can do more weight in a safe manner…. Please do…

Deadlift
Hang power clean
Front squat
Push jerk

Post any comments:

June 14, 2007

Thursday

Workout of the day

Complete as many rounds in 30 minutes as you can of:

2 minutes of Jump rope
15 Burpees
15 Box Jump
15 Pull ups
15 Hip Thrusts

Burpees

Hip Thrust

Standing Hundred

Stand with feet hip-width apart, arms at sides with palms facing the wall behind you.

Keeping arms straight, vigorously pump them 10 times, back and forth about 3 to 5 inches.

Inhale for a count of 5, then exhale for 5.

After 3 sets of 10, raise left leg in front of your body and continue pumping arms for another set of 10.

Switch legs and repeat.

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Yoga, Pilates, and Tai Chi Elements

Sometimes the quietest exercises can be the most invigorating. That’s the case with this energy-boosting routine, which brings together elements of yoga, Pilates, and tai chi.

“Yoga is about stability, Pilates focuses on mobility and stability, and tai chi is all about mobility,” “Moving from one discipline to the next circulates the energy throughout your body, so you’re refreshed by the end.” You’ll also feel pretty darn strong — these moves are a killer way to sculpt your arms, abs, legs, and butt, using just your body weight for resistance.

1. Camel
Strengthens: Shoulders; Stretches Front of Body
Kneel on floor with feet behind you, legs slightly apart.

Stretch your hips and thighs forward while reaching back, placing your hands on your lower back (easier) or heels (more challenging).

Gaze up toward ceiling while pushing your hips forward and arching spine; hold for 7 to 10 breaths.

2. Thigh Stretch
Strengthens: Glutes, Core; Stretches Quads