CHEST

Eccentric Press Up

Bump Pups

Isometric Hold

1.5 Press Ups (Pups)

Hands Off (HO) Pup

Monkey Pup

Bridge Pup

Haka Pups

LEGS

Eccentric Squat

Bump Squat

Isometric Hold

Sprinters

Sprinters

 

1 Leg Squats

 

1 Leg Seated Jumps

 

Jump Sprinters

 

Single Leg Box Jumps

 

Seated Jumps

BACK

Eccentric Chins

Snappers

 

Isometric Hold

 

Seratai

 

Hang Pull

 

Moss

 

Chins

 

Chesty Chins

SHOULDERS

Wires

Pike Punch

 

Isometric Hold

 

3 to 1 Pikes

 

Wire Returns

 

Monkey Returns

 

Donkeys

 

Gorilla Returns

 

McCaws

 

Lockouts

Fully extended, slowly down to ground

Two-inch press ups from ground up.

Static hold in press up position.

Bump pup + full pup.

Lift hands first then press up

3 crawls forward then chest to ground

Take weight and 'drag' yourself laterally

Explosive Pup - hand and feet off ground

Slowly drop to lowest squat position

 

2 inch squats from bottom of range

 

Static hold in squat position

 

Lunge with back leg elevated

 

Lunge with back leg elevated

 

Squat to box on one leg

 

Sit on box, jump high with one leg

 

Jump lunge with back leg elevated

 

One leg jump onto box

Sit on box, jump as high as possible

Chin over bar, slowly down to full extension

 

On front, palms from side to tailbone.

Static hold in half chin up position

 

Hang from bar, chest up, arms forward

Hang horizontally, hips up, pull chest to bar

Hands 'above head' to tailbone & back

 

Full extension to chin over bar

 

Explosive chi to get as high as possible.

Pretend you're crawling under wire.

 

Lifting position, bend elbows, extend.

 

Static hold in half press position

 

3 seconds down, 1 second up (Pike Punch)

 

Same as wires but return to start point

 

Crawl forward x4, crawl back to start

 

Kick feet high as possible up wall

Stumble forward, crawl back to start point

 

Flat on stomach, explode to 'down-dog'

Pike punch from handstand position

Slower the better

Hips Up

Hips Up

Hips Up

Hips Up

Knees close to ground

Thumbs / Nipples

Hips Up

"Nipples Up"

"Nipples Up"

"Nipples Up"

Bodyweight back

Bodyweight back

Chest up

Chest up

Weight back

Punch arms high

No swinging

Slower the better

Straight arms

Elbows back

Tension through arms

Weight through heels

Eyes down

Palms facing = Arms

Jump if needed

Bend knees

Tailbone high

Elbow behind ears

3 seconds down, 1 second up

Reverse process.

Heels to wall = safe back

Hips go high

Hips up

Chest only contact

Elbows bent (lower = harder)

Thumbs in line with nipples

Chest only Contact

Chest fully to ground

Hips Up / Wide hands

Clap - Chest - Knee progression

Weight through heels

Squeeze bum , don't bounce

Spread weight through foot

Drop back knee

Drop back knee

Hips move first; weight in heel

Punch arms high

Chest up

Chest up

Punch arms high

Elbows back

Eyes down

Lower = Harder

Subtle movement

Hips high

Palms up at bum.

Palms away = Back

Higher = harder

Move 'under wire'

Elbow behind ears.

Lower = harder

High as possible

Squeeze core at top

Thumbs in line with nipples

Eyes down to protect neck.

 

Full extension at top

 

Hips high

"Drag T-Shirt"

Take your time.

Slower the better.

Knees behind toes

Push through front heel

Push through front heel

Control down to box

High knees / Up & On

Stay in the fight.

Stay in the fight.

Higher = Harder

Chest must hit bar

 

Full extension to chin over

© 2020 by Sam Ward. Proudly created for TIKA NZ

Google +

est. 2011