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Archive for November 27, 2007

WOD - 2/7

November 27, 2007 by jleeger.

Here we are…end of week 2.

Inspired by the Tony Jaa vids, I figured we could do a “light body” conditioning session today.

How do you develop the ability to jump 4 feet vertically? You practice jumping.

While jumping and “light body” skills aren’t a part of our normal Bagua practice, they can help to develop better proprioception, which can help with Bagua as well.

So here it is:

10 Cartwheels

10 Vertical Jumps (swing your arms to get as high as you can. Land softly, let your knees bend to absorb the impact)

10 Ploughs to Situps - Roll backward onto your head and shoulders, legs straight, toes touch the ground or as close as you can get. When your legs come forward, sit straight up, reach forward and touch your toes.

20 each foot, 2-foot Toe Touches - Find something in your house 2-feet (or more, if you’re brave) tall and do alternating toe touches as fast as you can. If you have a partner, you can do the footwork-accuracy drill we do - ankles, knees, hips, elbows, shoulders. If you have a lot of energy, try to push up with your ground-foot so that you are level with the object (i.e., so you’re 2-feet or more off the ground when you’re doing the touch).

30 Second Side Plank with Reach - click on “suspended side plank” for a demo here - http://www.fitnessanywhere.com/demos_exercises/index.php#

That’s it! Do it again, do it twice, or don’t do anything at all! If you go through this list twice, do the first round as slowly and with as much control as possible. Then do the second as fast as possible! If you go through for three rounds, do whatever you want! You’re awesome!

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