Encore All Core Saturday

53rd workout of the year, 5/21/2011.

Music: Classic Rock Mix. T-Shirt: Everyday is Training Day.

Is this just another lazy Saturday morning? No!

It’s time for an encore of All Core Saturday!

Warm Up: 

Agility Ladder Drills

Here they are again: The Ladder!

After a Friday night at various eateries and drinkeries sometimes you just gotta have a warm up.

Next: Medicine Ball Core Work

And nothing but! 20 Different exercises with 6 balls from 6 – 12 pounds.

After finishing the reps for each ball we pass it to the right until we get the ball we started with.

The ones marked with an * are movements we’ve never done.

1. Sit Up/Twists 5 Reps
2. Seated Leg Raises Ball Overhead 10 Reps
3. Seated Leg Raises Ball Overhead in one hand 5 Reps Each Hand
4. Lemon Squeezers Ball in Front 10 Reps
5. Crunches Ball Up the Middle 10 Reps
6. On Side Side Crunches 5 Reps Each Side*
7. Crunches Ball Overhead in one hand 5 Reps Each Hand
8. Leg Raises Ball in Outstretched Arms 10 Reps
9. Leg Raises Ball in Outstretched Arm 5 Reps Each Side*
10. 4 Count Sit Up 10 Reps*
11. Ball Overhead Flutter Kick 10 Reps Each Side
12. Seated Foot to Ball 5 Reps Each Side
13. Side Crunches 5 Reps Each Side
14. Jackknife Ball to Feet 10 Reps
15. Side Jackknife Ball to Feet 5 Reps Each Side*
16. Feet Wide Ball to each foot 5 Reps Each Side
17. Prone Back Extensions Knees Straight 10 Reps
18. Prone Back Extensions Knees Bent 10 Reps*
19. Seated Leg Raise Ball Between Feet 10 Reps*
20. Hand to Feet Jackknife 5 Reps*

Video:

Columbus Lions meet JONESERCISE

Three of the JONESERCISE crew had an interesting opportunity to provide a conditioning workout for the Columbus, Georgia, Lions on March 19, 2010.

Randy, Chris and I met at Memorial Stadium to provide the Lions with our brand of training. Of course we worked out with them even though some of them are young enough to be our children! We weren’t going to pass up the chance at getting pushed by other athletes.

As far as the results of our little training session…it’s like a bell curve. Some of the guys did not do well at all, a few were able to keep up and there were a lot of people in the middle.

First:

Toe Hops for 2 minutes. We know it looks goofy. We told them so. The first 15 – 30 seconds really isn’t that bad…but then the burn sets in…then it becomes a mental game of getting all the way through it. Some of the guys could…many couldn’t.

The hops were followed by 50 yards of inchworms. Only a few of the guys had done these before (they have trained with us at Momentum Physical Therapy/Sports Enhancement http://www.ptmomentum.com/index.html).

Finally we did Long Lunges for 50 yards. The long lunge will hit the thighs for strength but also stretch the hip flexors if done correctly.

Second:

1. Rotation Push Ups for 25 yards. Heck of a way to do push ups and a way to get dizzy!

2. High kicks for 25 yards. Dynamic hamstring stretch. Someone did mention trying out for the Rockettes!

3. Jump up/Jump out for 25 yards. Simply a standing broad jump as far out as possible followed by a standing vertical leap.

4. Jump up/Jump out/Sprawl/Push up for 25 yards. Same as above but adding a couple more things.

Third: This was a push up/burpee cycle. We would do 10 reps of the various push ups followed by 5 burpees. Some of the guys thought 10 reps would be a piece of cake but they soon found out that with the added burpees this was going to be a tough drill.

1. Regular push ups/burpees

2. Wide hand placement, finger pointed inwards/burpees

3. Hands at the waist/burpees

4. Diamond/burpees. There are variations of the “diamond”. Ours is to have your butt up high in the air, elbows out to the sides and take your nose to the “diamond” formed by your index fingers and thumbs. A lot had a hard time with this one.

5. Rotation pushup/burpees.

Fourth: 50 squats. We usually do 100. As this workout progressed it looked like only 2 or 3 would hit 100 so we modified it a bit. 50 still seemed like a big number to some.

Fifth: This was the second push up/burpee cycle. We would again do 10 reps of the various push ups followed by 5 burpees.

1. Clapping push ups/burpees.

2. Alternate foot to hand/burpees.

3. Fists in chest/burpees. You lay down with both fists together under your chest and push up. Tough on the triceps.

4. Cobras/burpees. These are tough any time. Check out the video for these.

5. Walkout push ups/burpees. You start in a standing position bend at the waist, “walk out” with your hands, push up, walk back and stand. Harder than it sounds.

Sixth: Squat. 3 variations.

1. Rock bottom. 30 reps at the lowest position.

2. Quarter. 30 reps at the top squat position.

3. Parallel. 30 reps.

Seventh:

Shoulder Burns:  20 movements. 30 seconds each. Maximum reps.

1. Military Press
2. Small circles forward
3. Small circles backward
4. Pinches up
5. Pinches down
6. Shoulder Abduction
7. Wrist curls up
8. Wrist curls down
9. Wrist curls sideways
10. External/Internal rotation
11. Bent elbows front
12. Bent elbows overhead
13. Straight arm front palms down Swinging sideways
14. Straight arm front palms up Swinging sideways
15. Straight arm front palms down up and down
16. Straight arm front palms up – up and down
17. Push aways
18. Shoulder “Ys”
19. Shoulder “Ts”
20. Clap overhead

Immediately followed by 20 regular push ups and then 20 plyo push ups. They really hated these. Don’t blame them. They hurt. It’s really mental with this one.

Eighth: Core stuff. We didn’t get any of the core stuff on video. Found out that the little camera we use will only do a certain amount of time and will automatically cut off if you don’t mess with some of the buttons.

It was a “low key” core workout for us.This is what was supposed to happen. Again a few of the guys had no problem…a bunch did.

1. 25 crunches

2. 25 leg raises

3. 25 each side alternate foot to hand

4. 1 minute plank

5. 50 crunches

6. 50 leg raises

There may have been a few more core exercises but no less. We can’t wait for the next session!

And the video:

Almost forgot. T-shirt: TEAMWORK: A lot of people doing what I tell them to do!