January 13, 2017
Sam Ward - TIKA
If you cruised through our foundation program and you're ready for an eye-watering bodyweight strength session - keep reading.
Whether you're a rookie* or a professional, this session will test what you've got! The following session will take around 20-25mins depending on the number of sets you perform.
20 Bump Pups + Isometric hold
20 Bump Squats + Isometric Hold
20 Snappers - Isometric Hold
20 Pike Punch + Isometric Hold
20 Sliders + Iso Leg Raise
*3-5 Sets each | Start each new set on the minute.
Check out our YouTube channel for a full outline of these exercises or read through the explanation of movement / key coaching points below.
If you'd like to experience TIKA Training for yourself feel free to come and test your TIKA at the Tin Shed - SESSION TIMES HERE.
CURRENT MEMBERSHIP DEALS include: No sign-on fees; No Term-Contract; No weekly fees until Feb 1, 2017; & unlimited access to TIKA Training / Physiotherapy.
TIKA - You've got it.
Bump Pups - Two-inch press ups from ground up.
1. Thumbs in line with you nipples
2. Hips Up & eyes down to protect neck
3. Chest only contact
Isometric Hold (Chest) - Static hold in press up position.
1. Hips Up
2. Thumbs in line with your nipples
2. Elbows bent (lower = harder)
Bump Squat - 2 inch squats from bottom of stance
1. "Nipples Up"
2. Squeeze bum , don't bounce knees
3. Try increase range of movement each set
Isometric Hold (Legs) - Static hold in squat position (Wall or freestanding)
1. "Nipples Up" & back straight
2. Distribute weight through foot
3. Knees behind toes
Snappers - Lie on front, palms at side from ground to tailbone & repeat.
1. Straight arms
2. Shoulders off the ground
3. Eyes down
Isometric Hold (Back) - Static hold in half chin up position
1. Elbows back
2. Lower = Harder
3. Stay in the fight.
Pike Punch - bum high, lifting position, bend elbows, extend.
1. Chest to thighs
2. Tailbone high
3. Elbow behind ears.
Isometric Hold (Shoulders) - Static hold in half press position (Pike or Handstand position)
2. Elbow behind ears
3. Lower = harder
Sliders - Crunch position, slide hands up thighs over knees
1. Lower back to ground
Iso Leg Raise - Hold legs at a 45 degree angle
1. Hands under bum for support
2. Lower back to ground
3. Higher = easier
*If you have any medical or physical concerns please consult a medical professional before undertaking any new health and fitness program.
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