bling bling

[Mouldsie]

do this (with weight)


start with your arms paralel to the ground and perpendicualr to your body

then move them out so they end paralell to the grond and your body

see image below

[Mouldsie]

top 2 squares are side view

bottom 2 squares are a top view

[Mouldsie]

i have a bunch of core stuff.... some are hard to describe so i won't give them all



1) supermans

lay flat on the ground and lift up your left arm and your right leg off the ground... hold for a few seconds and put them back down.... then do your right arm and left leg.... hold.... left arm/right leg....hold.... right arm/left leg etc



2) prone hold

get in PROPER push-up position (straight back/legs)... keep shoulder hips and ankles aligned.... tighten you ab and back....

while holding this position bend and bring left knee to your right elbow (now only one leg is on floor and the other is in kind of like a running position).... bring it back to the starting posotion.... repeat bringing your right knee to your left elbow

10-20 reps depending on how advanced you are



3) ball balance

lie flat on your back
bend your knees and bring your legs up

f_____k
..........|
..........|
..........b___________h


the h is your head and the f is your feet, b = butt, k=knees (ignore the periods)


put your hands behind your head with elbows bent like you would do for sit-ups
place a fit ball (or medicine ball for more challenge) on your shins

motion: keeping back bent and ball balanced on your legs bring each elbow to the opposite knee (just like side crunches)


you can try to straighten your legs while doing the crunches to make it harder

[The REAL Bling]

This is for LATs?


So it's kind of like a backwards Bench Press?

[Mouldsie]

and also just lying flat and trying to hold your legs straight about 6 inches above the ground for 30-60 seconds is a good one

[Mouldsie]

This is for LATs?


So it's kind of like a backwards Bench Press?
yes and


it's like a backwards pec deck... your arm motion is completely different than bench and you sit upright

[The REAL Bling]

i have a bunch of core stuff.... some are hard to describe so i won't give them all

Core would be abs, midback, lower back, chest, Lats?



1) supermans

lay flat on the ground and lift up your left arm and your right leg off the ground... hold for a few seconds and put them back down.... then do your right arm and left leg.... hold.... left arm/right leg....hold.... right arm/left leg etc

http://www.xcskiworld.com/training/Drills/Superman.htm

Same thing?

3) ball balance

lie flat on your back
bend your knees and bring your legs up

f_____k
..........|
..........|
..........b___________h


the h is your head and the f is your feet, b = butt, k=knees (ignore the periods)


put your hands behind your head with elbows bent like you would do for sit-ups
place a fit ball (or medicine ball for more challenge) on your shins

motion: keeping back bent and ball balanced on your legs bring each elbow to the opposite knee (just like side crunches)


you can try to straighten your legs while doing the crunches to make it harder

So this is a side crunch with a medicine ball? This is suppose to help the back as well?

[The REAL Bling]

yes and


it's like a backwards pec deck... your arm motion is completely different than bench and you sit upright

Oh, I get it now. I see.

[The REAL Bling]

Thanks for the help, MR. I really appreciate it. :D

[Mouldsie]

Core would be abs, midback, lower back, chest, Lats?





http://www.xcskiworld.com/training/Drills/Superman.htm

Same thing?



So this is a side crunch with a medicine ball? This is suppose to help the back as well?
lower abs



the key is trying to hold your legs in the right position to balance the ball while you are moving (doing the crunches)

[Mouldsie]

another medicine ball one is where you sit so only your butt is on the ground. knees bent with your feet above the ground.... you want to hold the medicine ball and move it back and forth across your chest (moving your core as well as arms/shoulders) while staying balanced with your feet above the ground (trunk twister motion if you've ever done that with a partner)


i do about 50 twists but you may need to start at 25-35.... the key is staying balanced despite the motion and having only your butt on the ground for the entire thing. (you'll need to have your back at an agle to balance yourself of course)

[nickypap52]

Dude, I did all those and more for college. I actually like that stuff. And the agility running test. I hate long distance stuff (I.E. the 300 yard shuttle run).