Conditioning
1) Basic pushup - Hands shoulder width apart , back remains straight bend your elbows until you
are 2 - 3 inches from the floor and return to the starting position
2) Modified pushup - Hands shoulder width apart, back straight, knees on the floor. The remaining movements are the same as #1.
3) Elevated pushup - Place your feet on a chair, and assume the basic push up position, the
remaining movements are the same as #1.
4) Quad pushup - (This can be done with as few as three people in a triangle shape also.) Each
person places their feet on the back of the others doing this drill. The remaining movements are
the same as #1.
5) Hands together - This push up position starts with the hands place directly in the middle of your
chest in a triangle position. The remaining movements are as in #1.
6)Down and hold - Assume the normal starting position on the call, go down and hold yourself 2 - 3 inches from the floor until the up is called.
7)Wheel barrow - You partner picks up your feet and you go forward on your hands for 3 - 4 movements, then go down for a single push up. Then repeat the action until the end of the drill.
8)Handstand push up - Using a wall for support, move to a handstand position. From there do pushups against your bodyweight.
9)Pushup and clap #1 - Assume the starting position for a regular push up. Go down and on the up movement your hands leave the floor and you clap once before your hands go back onto the floor.
10)Pushup and clap #2 - Assume the starting position for a regular push up. Go down and on the up movement your hands leave the floor and you clap once behind your back, before your hands go back onto the floor.
11)Pushup and reach - Assume the starting position for a regular push up. Go down and on the up movement your hands leave the floor and you reach out in front of you for a target. Then repeat with the opposite hand.
12) Neck Bridge with hand assist - Place your hands behind your head and arch your stomach to the ceiling with your head remaining on the floor and your feet flat on the floor. Roll your head back so that the weight of your body is now supported on the forehead and feet.
13) Neck Bridge no assist - Same as #12 but use no hands to help support your weight.
14) Neck Bridge and body rotation - Same as #13 but rotate your body around your head.
15) Extended push up - Lie face down on the floor and place your hands out directly over your head shoulder width apart. On the start you "pop" off the floor in one smooth motion. You will end this position only supported on your hands and feet.
16) Hercules chair - Lean against a wall or your partners back. Now move your legs so that your thighs are parallel to the floor, and your feet are perpendicular to your thighs, hold this position.
To make it more difficult put one leg on the thigh of the other.
17) Hindu squat/baithik - From a standing position feet shoulder width apart, bend your knees so that your butt almost touches the floor. Swing your hands back and lift your heels on the downward position, immediately reverse the position and come to a standing position again, then repeat.
18) Squat and jump - Same as above but at the end of the squat you leap up forward and then back, then repeat the squat and jump movement.
19) Squat thrust - From a standing position bend your knees and place your palms to the floor, shoot your legs out behind you, pull them in and move to a standing position.
20) Squat thrust #2 - Start like a regular squat thrust, but when you shoot your legs out drop in one push up, then pull your legs in and repeat the whole procedure.
21) One legged squat - Lift one leg as you drop to a squating position. The opposite leg should shoot out in front of you. Return to the starting position and repeat with the opposite side.
22) Obstinate calf - While on your hands and knees have your partner place his hands upon the back of your head. You should try to raise and lower your head against the resistance. The partner should be careful not to apply too little or too much force.
23) Situps- This is the basic of all abdominal exercises. Lie on the floor feet flat on the floor knees bent. Hands behind the head or crossed on the chest. Pull yourself off the floor utilizing the
abdominal muscles not your hands or body motion.
24) Oblique crunch - Lie on your side, your hands to your ear. Bend your body sideways almost trying to touch your elbow to your side.
25) Flutter kicks - Lie on your back legs out extended from you. Flutter kick your legs as if you are swimming in the water.
26) Superman/Back extensions - Lie on your stomach, on the call arch up and away from the floor with your arms out in front of you as if you were flying.
27) Cat pushup - Start with your butt up in the air hands and feet on the ground. Scoop your body to the floor almost scraping your chest to the floor as you move to the forward position. Your butt will now be down below your shoulder level. Now perform this action in reverse and then repeat.
28) Bag assisted sit up - Jump up and wrap your legs around the heavy bag, lock your feet. Now perform full sit ups until you cannot complete anymore or your legs give out on the bag.
29) Wall crawl - Start with your back to the wall, palms touching the wall. Slowly walk your hands down the wall until you are in the bridge position.
31) Piggyback - Have two partners of equal weight carry each other piggyback style.
32) Sit up and push back - When you perform a sit up and reach the top of the drill, your partner pushes you back towards the floor.
33) Chin ups - Palms away from you, hands slightly more than shoulder width, your chin should be all the way up and over the bar, when you go down, go all the way down to let the arms extend.
34) Towel/rope pull up - Throw a rope or towel over the chin up bar, then perform your pull up so that your chest comes up toward the bar. Be careful when your grip starts to fail that you don't land on your knees.
35) Paper crunch - Lay out a newspaper fully open flat in front of you. Using one hand slowly crunch the paper into a ball, then repeat until your hand is tired. Repeat for the opposite side.
36) Ball squeeze - Use a tennis ball or hard rubber ball placed in the palm of your hand. Squeeze for a count of 30, then repeat. Repeat on the opposite side. You can also modify this by using just
your fingers.
37) Hand squeeze - Squeeze your hand into a fist as tightly as you can for 30 seconds. Repeat to opposite hand.
38) Wrist pull and push - Squeeze your hands into a fist and pull your hands into you to force your forearm to contract, then push them away and pull them to the back and repeat.
39) Finger push - Place both of your hands together fingertip to fingertip. Now push your fingers as hard as possible to so that they will form a steeple, then push them back down so that they all
touch at one point again.
40) Finger extensions - Place your arms out in front of you and force your fingers apart as far as they will go. Hold for 30 seconds, then repeat.
