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Showing posts with label learn how to get sixpack abs. Show all posts
Showing posts with label learn how to get sixpack abs. Show all posts

SIX PACK ABS : FIFTH WEEK

Posted by B SAI SURENDRA On 8:11 AM 0 comments
Workout :   each will perform in 15-20 times in 3sets
It is now week 5. That means that I only have 11 more weeks left before I reveal my six pack abs.   I am feeling a lot stronger today compared to my first week.  I am starting to develop my six pack abs.  The hardest part for me is eating smaller meals through out the day and avoiding simple sugar in my diet.  Eating smaller meals has been challenging but has definetly kept my energy up through out the day and  really helps boost my metabolism.  If you haven't started eating smaller meals through out the day, I suggest  you try your best.  It does not have to be perfect but at least give it your best.  



Exercise
Pushup (both feet on ball)
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


Trainer's comments: A1
Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.

Trainer's comments: (Watch the video)  A2

WWW.SOFTMENU.TK
45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.

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Trainer's comments: A3
Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.

Trainer's comments: A4
Tricep Pressdown
1) Secure door strap overhead at top of door.
2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°.
4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level.
5) Return to start position.
6) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.


Trainer's comments: A5

Biceps (Bands)
Exercise Description:
Bicep Curl
Classification:                   
Biceps (Bands)
Instructions:
1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer's comments: A6

Arm to Leg Exchange
1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments: A7


Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.


Trainer's comments:  A8

www.softmenu.tk for free stuff
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SIX PACK ABS : THIRD WEEK

Posted by B SAI SURENDRA On 7:59 AM 0 comments
Workout :   each will perform in 12-15 times in 3sets

For the third week, I am adding a resistance band.  I am using Bodylastics that can be purchased here.  It does not have to be Bodylastics.  You can purchase any resistance bands from your local sporting good store such as Sport Authority, Modell's Sporting Goods, or what ever local sporting good stores that you have in your town.   They range from $10 to $60 depending on the quality of the product.

 This is only my third week and I am already noticing a difference with my body and how I feel.  I am still doing the full body workout but challenging my body even further by adding more resistance with the band. 

 Before week #4, get yourself a stability ball because I will start implementing it for my week 4 workout routine.  A stability ball is cheap and extremely versatile.  If you don't have one, make sure to pick it up at your local sporting goods store.  I will be using resistance bands and stability balls through out my program.  


                                    You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level.  Try to do this exercise 3 times this week in  nonconsecutive days.  

All exercises are done in supersets. For example, Squat are supersetted with Chest Press with the band. Do NOT rest within the superset (between Squat and chest press), but rest 1 minute after squats before repeating the superset. 



RESISTANCE TRAINING

A1: Band Squat
A2: Band Press (one foot forward, one foot back)

B1: Stationary Lunges (with bands)
B2: Standing Band Row (one foot forward, one foot back)

C1: Standing Shoulder Press with bands
C2: Bicep Curl with bands

D1: Standing Rotations
D2: Hip Thrusts 




Exercise
Squat with Fit Band    3sets
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.


Trainer's comments:
A1 Place the handle behind you.
Standing Chest Press with Band    3sets
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.

Trainer's comments:
A2 Put one foot forward and one foot back.
Stationary Lunge with Fit Band  3sets
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.

Trainer's comments:
B1
Standing Row with bands     3sets
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.

Trainer's comments:www.softmenu.tk
B2 Put one foot forward and one foot back
Standing Shoulder Press with Tubing   2 sets
1. Start by placing both feet on the band and hold each end in both hands at shoulder level.
2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back.

Trainer's comments:  www.softmenu.tk
C1
Bicep Curl             2sets
1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer's comments:
C2
Standing Rotations          2sets
1. Position pulley at approximately chest height.
2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
4. Rotate hips approximately 65° (or slightly past midway between the hip and naval).
5. Return to start position. Switch sides after prescribed number of reps.
6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.

Trainer's comments:
D1
Hip Thrusts              1set
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.
Trainer's comments:
D2
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SIX PACK ABS : SECOND WEEK

Posted by B SAI SURENDRA On 7:33 AM 0 comments
Workout :   each will perform in 15-20 times in 3sets
RESISTANCE TRAINING                            

A1: Dive Bomber Pushup
A2: Jump Squat

B1:  Chin up or pull up
B2:  Alternating Split Squat Jump

C1: Double Crunch
C2: Single Leg Plank Pose


Exercise
Dive Bomber Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
A1

Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the ?eady position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


Trainer's comments:
A2

Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


Trainer's comments:
B1

Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.


Trainer's comments:
B2

Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
C1

Single Leg Plank Pose
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg.

Trainer's comments:
C2


Basic Rules 4 DIET

Rule #1: Eat smaller meals throughout day. 
Rule#2: Consume enough high quality protein every day. 
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.
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SIX PACK ABS : FIRST WEEK

Posted by B SAI SURENDRA On 7:01 AM 0 comments
Workout :   each will perform in 15-20 times in 3sets




For the first couple weeks, WE will be focusing on body weight training.  You will notice that WE superset between upper body and lower body.  This will allow usto get a lot of sets done in a shorter time.  WE   big fan of supersets to keep the intensity high and short.  
               You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level.  Try to do this exercise 3 times this week in  nonconsecutive days.  
                                     All exercises are done in supersets. For example, Standard Pushup are supersetted with BodyWeight Squats. Do NOT rest within the superset (between pushups and squats), but rest 1 minute after squats before repeating the superset. 
               For example:  Perform Standard Pushup followed by Bodyweight Squat and then rest for 1 minute or less.  Repeat for a total of 3 "rounds" before  moving the next "superset.



THE DIET CONTROL IS GIVEN BELOW



Exercise

Standard Pushup          
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
A1

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer's comments:
A2 Complete in a superset with A1.


Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.


Trainer's comments:
B1


Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


Trainer's comments:
B2 Complete in a superset with B1.




8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


Trainer's comments:
WITHOUT THE PUSHUP C1


Plank 
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.



Trainer's comments:
C2 Complete in a superset with C1.

RESISTANCE TRAINING                      

A1: Standard pushups
A2: Body Squat

B1: Stationary Lunges
B2: Pull ups

C1: Burpees
C2: Plank 

Basic Rules 4 diet : 
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.
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6 PACK ABS : WHAT U WANT TO DO JUST FOLLOW These...........

Posted by B SAI SURENDRA On 6:34 AM 0 comments


SOFTMENU AREA ABOUT 6 PACK ABS






Okay guys this is  Softmenu  which gives u a full information about the SIX-PACK  may be ur doubted ….. is he got 6 pack to give information to us ….. yaa that’s  wright  I am also a student who is learning  so  ur doubt is absolutley  corrected now  …..
    
 And I want give u a prosporous information   ie.. how to get  6 pack abs !!! 
   Really its working ! if u done through  this  ===== >  lets start with warm-up's ... 
All the information we given is inherited from many proffesional websites and some books ....
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 Dynamic Warmup #1
Complete this program in one circuit with minimal rest between exercises. Then rest 30 seconds and repeat for a total of 5-8 times.
High Knee Drill       Performence TIME : 20 SEC


1. Stand in place with feet hip width apart. 
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time. 



Burpees    Performence TIME : 20 SEC
 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions









Jumping Jacks                             Performence TIME : 20 SEC
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat. 









 Straight Leg Bounds            
Performence TIME : 20 SEC




Run keeping your legs straight and the feet neutral with the ground Focus on minimizing ground contact with the foot and pull through with the leg.















Ankle Bounces    Performence TIME : 20 SEC 
 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Skip (A-Rhythm)                Performence TIME : 20 SEC 
 1.Start with both feet together and begins by driving your left leg up into     
the air and explode off the ground using the right ankle (like a toe raise)   keeping the right leg straight.
2.Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
3.Now drive the right leg up and extend the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met. 
--------------------------------------------------------------------------------------------------------------------------------------------------------------------Dynamic Warmup #2 :            

Performence TIME : 30 SEC     for each  circuit
 Complete in one circuit with minimal rest between exercises.Then repeat for a total of 3 times.

Exercise : starts 






Jump Rope (side straddle) 
1.Start with the jump rope in each hand.

2.Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
3.Continue for the prescribed number of jumps or time.


Jump Rope (half twister) 


Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet. 
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift your feet to the left side land and then shift over to the right side.
Continue for the prescribed number of jumps or time. 






Mountain Climbers
 1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds. 
Skip (B-Rhythm)
 Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and out while extending the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met. 








Butt Kick
 1.Start with a light jog
2.Pull the heel of the lower leg up to and bounce off the butt.
3.Your knee should come forward and up during the movement.













Heel Sprints
 1.Run keeping the legs straight and the foot plantar flexed (toes curled up) so that you are on your heels.
2.Focus on minimal ground contact and pull through with the heel.












Bounding
 1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.



--------------------------------------------------------------------------------------------------------------------------------------------------------


Dynamic Warmup #3   

Performence TIME : 30 SEC     for each  circuit

Complete in one circuit with minimal rest between exercises.
Rest 30 seconds and then repeat 3 times

Wide Pushups 
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. 
Squat Jump
 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the ?eady position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


One Leg Squat w/ Plates 
 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to ?it back so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Diamond Pushups
 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back
-----------------------------------------------------------------------------------------------------------------------------------
Dynamic Warmup #4 
Performence TIME : 20 SEC     for each  circuit


Complete in one circuit with minimal rest between exercises.  Repeat circuit 4 times.





Lunge onto Box
 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24 high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 







Fingertip Pushups    
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.

6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Alternating Split Squat Jump
 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. 






 Skip (B-Rhythm) 
Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and out while extending the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met. 




Skip
 1..Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that both feet are off the ground.
2..Upon landing with the right foot bring the left foot down and drive the right leg into the air and repeat.
3..Continue this bouncing, alternating motion until desired repetitions are met. 



---------------------------------------------------------------------------------------------------------------------------------------------------
Dynamic Warmup #5
Performence TIME : 20 SEC     for each  circuit



Complete in one circuit with minimal rest between exercises. 
Repeat this circuit 6-8 times.






High Knee Drill
 1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.














Skip (with arms)
 1..Start with both feet together and begin by driving your left leg into the air and explode with the right foot so that both feet are off the ground.
2..Upon landing bring the left foot down and drive the right leg into the air and repeat.
3..Swing arms back and forth during skipping motion.
4..Continue this alternating motion until desired repetitions are met. 







   Toe Bounce Walks
 1..Start on the balls of your feet.
2..Bounce up and down using only your ankles extending to propel you off the ground.
3..Stay on the balls of your feet at all times.
4..This should be a light quick bounce to your walk while staying on the balls of your feet. 


Bounding
 1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm

4. This exercise is an exaggerated running motion focusing on foot push-off and air time.  












8 Count Body Builders
 1..Start in a standing position and bend your knees and place your hands on the ground.
2..Extend your legs back into a push up position.
3..Bring your knees back in towards chest and stand back up.
4..This should be a continuous motion and be fluid.





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Now  U are completed the warm ups after completing warm ups you have to do  exercise about  16 weeks to get improvement  UR body step by step .......
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              WEEK - 1                      WEEK - 5                WEEK - 9                    WEEK - 13    


              WEEK - 2                      WEEK - 6                WEEK - 10                  WEEK - 14    


              WEEK - 3                      WEEK - 7                WEEK - 11                  WEEK - 15    


              WEEK - 4                      WEEK - 8                WEEK - 12                  WEEK - 16    


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