RAWFIT est. 1999 Monday 7-12-09
Density Block Training: Grouping a few (1-10) exercises and performing them in a timed circuit format. Where Density Block defers is the time is longer for example 5 minutes. But it can be greater or less. You can perform them in as just one set/round or as we have done here in various sets/rounds. Mix and match the exercises (http://www.rawfit.co.uk/2009/11/30/monday-block-density-30-11-09/)
Dynamic Warm and Muscle Activation
Then:
5 minutes per group
Group 1:
10x Jump Squats
10x Split Squats (5 each leg)
10x Y-Squats (over head squats)
10x Prisoner Squat
10x Reverse Lunge (5 each leg)
Group 2:
10x Push-ups
10x T Push-ups
10x Hand Walkouts
10x Tiger Push-ups
10x Hindu Push-ups
Group 3:
10x Mountain Climbers
10x Plank
10x Pike-ups
10x Reverse Crunches
10x Downward facing dog to plank
Then:
Rest 3 minutes
Then:
4 minutes per group
Group 1:
10x Jump Squats
10x Split Squats (5 each leg)
10x Y-Squats (over head squats)
10x Prisoner Squat
10x Reverse Lunge (5 each leg)
Group 2:
10x Push-ups
10x T Push-ups
10x Hand Walkouts
10x Tiger Push-ups
10x Hindu Push-ups
Group 3:
10x Mountain Climbers
10x Plank
10x Pike-ups
10x Reverse Crunches
10x Downward facing dog to plank
Then:
Rest 2 minutes
Then:
3 minutes per group
Group 1:
10x Jump Squats
10x Split Squats (5 each leg)
10x Y-Squats (over head squats)
10x Prisoner Squat
10x Reverse Lunge (5 each leg)
Group 2:
10x Push-ups
10x T Push-ups
10x Hand Walkouts
10x Tiger Push-ups
10x Hindu Push-ups
Group 3:
10x Mountain Climbers
10x Plank
10x Pike-ups
10x Reverse Crunches
10x Downward facing dog to plank
Then:
Rest 1 minute
Then:
Group 5 exercises that you hate the most and preform them in 30 seconds per exercise for 6 minutes.
Here is what we did:
Jumping Squat
Tiger Push-ups
Plank
Prisoner Squats
Pike-ups
Then:
Cool down and all body stretch.
HINDU PUSH-UPS
Hindu Pushups which are also referred to as “Jap” push-ups are often mistaken for Dive-bomber Pushups.
Steve Maxwell Hindu Pushup on board
There are 3 yogic postures the Hindu Pushup passes through.
– Downward facing dog
– Low plank or crocodile
– Upward facing dog
Benefits of Hindu Pushups Include:
Increases strength of:
Palms, fingers, back, chest, and neck!
Increases flexibility and mobility of:
Calves and hamstrings, back, and hip flexors
Harness the energy of the Hindu Push-Up with these performance tips!
Perfect Form – just like anything else in fitness, quality over quantity. The goal with these are to create a steady rhythm and get into a trance-like state.
Activate the lats through the whole movement to keep upper arms in external rotation – Keep your elbows as if you are pointing them at your feet (very important). This is the most common mistake. You can watch several people doing this exercise and they will have their elbows pointing out. That is not the correct way to do it! Keep them by your ribs!
Breathing:
Synchronize your breathing with your movements. As you dive into upward dog, inhale; exhale through your mouth. Traditionally, Hindu push-ups are done breathing only through the nose. However, exhaling through the mouth is just fine.
Footing:
Traditionally, Hindu push-ups were done feet together, but shoulder width seems to be the most common nowadays. There are also many examples where the feet are extremely wide apart. I find it easier to do it this way until I gradually work my way up to higher difficulty.
Hindu Push-ups have been a staple in combat athletic workouts for thousands of years. It promotes wellness of mind, body, and spirit. Give it a shot! Remember, keep those elbows in!
