Hey guys were working leg lifts right now. A big thing about athletics and fitness is you need to train total pieces of your muscles. So instead of just working sit-ups and the top parts of your abs we need to get down to the low part of your abs so we are going to work leg lifts.
We do a lot of these in the gym they are great for the low abs. What I want you to do is your hands are going to go under your butt. You are going to lay back. I don’t care if you head is up or down. Some people like to get a hallowed out position.
What your going to do is get your feet up to 90 degrees, come back down, don’t touch when you come back down, you are just working good range of motion, control all the way down to the bottom. That is an easy leg lift
Hey guys we are talking about squat jumps right now. This is very similar to a squat, but you have to control when you land. So it is important that you have the landing down so that you can control your body. Sit down into the rep, then fire out of the bottom. I’m going to show you a rep then we are going to talk about it for a second then i am going to show you another one.
I’m going to show you from straight on, like this. I’ll show you from the side same idea.
What I am doing is I am getting back to my heals quickly and getting my butt to move back quickly, then I’m firing with my hips going and my arms going my calfs, everything is exploding up but I stay controlled enough so that I can come down get stretched again by sending my butt back then drive back up.
Hey guys we are talking about supermans right now. We do a lot of work for the abs and a lot of work around the abs. Gotta make sure that we take care of the low back in a big way when we workout.
Superman is a great way to control, strengthen the lower back. You are going to lay down on your chest. Your arms are going to be out your feet are going to be back. You are going to bring as much of your body off the ground as you can. My arms my chest my legs my thighs all come up, then I go back down.
This is all about control, you don’t want fast, slow and controlled then back down
Hey Guys its Jim Crowell from Integrated Fitness we are going to talk about air squats today. A brief description of what you are looking to do is , I want you to load your entire leg.
I don’t want you to load your knees or your ankles. So what is going to happen is you are going to notice me sit my butt way back. So that I can load the back of my legs, my hamstring and glutes. So it will look like this.
You are going to sit way back so that the knee is not in front of the toe, your hip will be slightly below your knee, then you drive back up.
You want to keep your weight in your heels. You also want to drive your knees nice and wide so that your not collapsing in this way. Thats another way to get the hips tight and tension the knees. What your are looking to do is get your whole leg loaded your quads your inner thighs your hamstrings your glutes.
You do that and your going to do a great air squat
Hey guys we are back talking about pushups. I want to talk about where i see a lot of problems happen. When you see a good pushup. You generally see something that looks very simplistic, very simple. Ok. I want you thinking to take away tension from your shoulder.
We don’t want tension. I don’t want your elbows to start coming forward. I see this all the time. Its difficult to get full range of motion. I want your elbows to come back just a little bit. That will allow you to get all the way down to the ground. Your chest touches the ground. Drive back up. You will use a lot more triceps which is a good thing. Your lats will be turned on. The other piece that is very important.
You want your stomach and your gluteus to be tightened so that you can maintain your core stability. So when you come down, tighten you stomach tighten your gluteus, come back down and you have a good pushup
Here we have an instructional video on how to do Burpees. Burpees are also known as Up-Downs. The whole idea of a Burpee is to get your body to the floor and get back up as fast as possible.
CrossFit Pistols are also known as one legged or one leg squats. This is an advanced exercise similar to handstands pushups. This will take some time to work up to so don’t expect to be able to do these right out of the gates.
Video Transcription
Hey guys we are talking about Pistols today. For those of you who don’t know what those are, they are single legged squats this is a more challenging movement that you are going to spend a little more time working into a full range of movement rep.
So, there are different ways to work into it but a full range of motion pistol is simply getting a squat on one leg. So i’m going to show you from the side so you can see how my body gets set up. What I am going to do is my chest is going to lean a little forward, i’m going to keep my heel on the ground, i’m not coming up to my toe. Ok. I’m going to keep my body weight as centered as possible so that I don’t fall backward and I don’t fall over forward. Ok.
So if I do this I’m going to go nice and slow so you can see a full range rep.
Its going to be right here. I come down, down, down, I balance at the bottom, ok. Now when I come back up I just drive my foot back up. And I’m back up to the top
Your going to see these repped out at the competitions. I don’t suggest you do that right away. Its more important that you get that balance down first. Work your way into a better rep, then you will be able to do these without any kind of a problem.
pushups »”>Handstand Pushups are an advanced exercise that focuses on the shoulders as well as balance. Be careful they are more difficult than they look. It is important not to come down too quickly on your head.
Video Transcription
Hey guys we are talking about handstand pushups right now. This is a difficult movement and just where some of the other exercises we worked on a la pistols other stuff you need to work you way into this.
You don’t just want to kick up onto the wall without having some scaling up into the rep. So, what I am looking to do is get my feet on the wall in an inverted position. My head comes and touches the ab mat then I push my way all the way to lockout. An important thing to remember is that you don’t want to have a huge arch when you do this. You want to stay in a hollowed out position.
Thats going to allow the transfer of strength from your shoulders all the way down your body so it pushes your body up a little easier.
Its going to look like this. I’m doing it on the weights and ab mat because that is a pretty standardized version of what your going to see in any competition that you go to. Right here, kick up, i’m hollowed out I come down, touch my head, drive back up. One more time, touch my head, drive back up, then I Kick down.
Double unders are a major part of CrossFit. To complete a successful double under you must have the rope pass under your feet two times in a single jump.
Video Transcription
We are working double unders right now… Some people just cringe when they hear the word double under. If you can get yourself into a better rhythm with the jump rope, you can find out how to do these. What i usually see people having problems with is they are either trying to go too fast and they are clipping their feet with the jump rope, or the are not quiet jumping high enough and can’t find the timing with the rope.
Here is what it looks like we are going to go head on and then side on
Notice my rhythm I am very easy jumping. I’m not doing anything crazy i’m just keeping a good rhythm. If I turn to the side you’re going to notice my hands don’t really move up and down in a big way. They stay tight and my wrists are turning. So what I am going to is stay that same rhythm I don’t go too fast.
Ok its all about rhythm. Its all about figuring out and paying attention to where the rope is when you are spinning it. If you can understand where the rope is you will be able to better get your feet over it longer and longer.
