skill work

Every day you should practice improving basic skills like:

• full (air) squats - (hip crease below knees), keeping weight on heels, maintaining the "neutral" back position (flat - think:"keep chest upright"), feet about shoulder width, feet pointing slightly out ~ (about 30 degrees), knees must track directly over the toes (not turned in), use arms as counter-balance, ie, when you are at the bottom arms will be at about 80 degrees up.

Click here for example video


• overhead squat flexibility - get a broomstick or piece of PVC pipe and practice "dislocates", where you start with your arms wide apart with the stick overhead and lower it behind you. Big stretch in the shoulders.

click here for a demo and description

• Jump Roping - the goal is to be able to do "double-unders" (click for video), where the rope passes under you twice each time you jump. Of course you have to start with singles. Jump roping is a great way to add intensity to any workout. Do a set of weighted exercises or push-up work, then do 50 jumps. Repeat. Fifty double-unders feels like 200 regular jumps.


• Push ups - Click here for video