Rutina militar bestia

Metal pump. Entrenamiento de estrés compuesto.

1. 5 minutos de caminar
2. Flexiones al fallo
3. 15 Sentadillas
4. camina
5. Flexiones al fallo
6. 60 s. de plancha
7. 15 lunges
8. 30 climbers
9. camina
10. 5 burpees
11. 45 jumpin' jacks
12. 10 bear crawls
13. 30 s. de sentadilla estática contra la pared
14. crab walk
15. 5 minutos caminando

Navy SEAL 6 Exercise Fitness Test

Theory of Man.

Min/Elite

1. Broadjump: Height+1'
2. Benchpress: Body weight x 10 (x20)
3. Pull-ups: 10 (20)
4. Farmers carry: 1/2 bodyweight each hand x 75 m
5. Trap bar deadlift: 1.5x bodyweight (2.5x bodyweight) x 5
6. Plank: 2 minutes (3 minutes)
7. 800 meter run: 3:15 (2:45)

Bodyweight/Mobility Workout

Steph Rose.

1. Wide mountain climbing.
2. Scapula push-ups.
3. Mountain climber to cossack.
4. Sumo squat to knee drop.

Seiza

Seiza. Correct sitting.

Form:

1. Toes together.
2. Sit bones in top of the heels.
3. Knees three fists apart.
4. Flat instep.

Workout:

1. Stretch your insteps. 10 counts.
2. Start sitting. 10 pulses.
3. Stretch your insteps with active toes. 
4. Seiza to sumo squat.

Turkish Get Up

Combat mobility workout

Steph Rose.

1. Sumo squat with twisting knee drop.
2. Floor scorpion and bridge.
3. Sprawl and pyramid with ankle tuck.
4. Sprawl, step through, fighter stance, cobra and worship.
5. S-sit, push up, spider man in, flat roll and return.

Ancient fitness

Taichi.Aretues.

50 reps.

1. Horse stance swaying.
2. Invincible wind and fire wheels.
3. Bow stance spin rotation.
4. Left and right rib rotations.
5. Left and right stretches.
6. Waist twisting and leg swinging.
7. Up and down strikes.
8. Cross-body air grabs.
9. Crawling dragon walk.

5 movimientos primarios

Oscar Moves.

• Beast hold.
• Under switch.
• Kick through.
• Deep squat flow.
• Bear Crawl.
• Crawling.
• Lizard crawl.
• Flow 90-90.

Parkour. Técnicas básicas

Urbanrunners.net

1. Recepción simple. Salto, puntas, piernas, manos.
2. Rodada. Palma, antebrazo, homóplato, cadera.
3. Distención. Brazos.
4. Equilibrio. De pie y bestia.

Entrenamiento con martillo

1. Pistola. Sentadilla en apoyo monopodálico y manteniendo la pierna extendida al frente. Durante la flexión, la proyección de la rodilla no debe exceder la huella del pie, mantenga la mano sobre el Hammer Crossfit que se inclinará siguiendo el movimiento.
2. Rotación. Sosteniendo el marro con las dos manos, gira y golpea la pared con el martillo. Vuelve a la posición frontal y repite el movimiento.
3. Lunge lateral. Manteniendo el marro sobre tus hombros, haz un estiramiento lateral y vuelve a la posición inicial. Las manos descansan sobre el martillo.
4. Volantín. Sosteniendo el marro con las dos manos, levante el martillo, gire los brazos detrás de la cabeza de derecha a izquierda y viceversa para ejercitar la espalda y los brazos.
5. Marrazo. Con las 2 manos levante y golpee el suelo. 
6. Cuclillas. Sosteniendo el marro con las dos manos, ponte en cuclillas, soltando el cabezal. Regresa a una posición vertical colocando las manos sobre el martillo nuevamente.
7. Lunge + rotación de pecho. Sostén la marro con las dos manos, realiza el lunga al tiempo que realizas una rotación hacia la pierna que se extiende. Vuelve a la posición de pie.
8. Lunge de espalda. Realiza el lunge dejando que el martillo balanceé a uno y otro lado.
9. Sentadilla + lanzamiento. Sosteniendo Hammer Crossfit con las dos manos, al nivel de los hombros, agáchese, luego levántese y arroje el martillo hacia arriba. Recójalo y realice una nueva sentadilla.
10. Pistola + flexión. Sosteniendo Hammer Crossfit con las dos manos, a la altura de los hombros, extiende una pierna hacia adelante, levanta el martillo tratando de mantener el equilibrio.
11. Sentadilla y cambio de manos. Sosteniendo Hammer Crossfit con las dos manos, ponte en cuclillas, vuelve a la posición de pie e intercambia las manos. Ponerse en cuclillas de nuevo.
12. Atrapar y levantar. Mientras está acostado boca arriba, lance Hammer Crossfit hacia arriba, manteniendo su agarre en el eje. También realice con el otro brazo.

Referencia:

• Elksport.

5 Ejercicios Shinobi

Una mente espartana.

1. Saltos explosivos. 4x12.
2. Flexiones con desplazamiento lateral. 4x10.
3. Caminata con agachadas. 4x20 pasos.
4. Equilibrio sobre una pierna. 4x30s.
5. Escalada con cuerda. 4x10.

Sledgehammer workout

1. Overhead swing. Taking the hammer in both hands bring it around your back and down straight over your head. The action is similar to that of chopping wood with an axe, including the twisting motion to bring the hammer around your back, completing the full arching movement. Begin with 10- 20 reps.
2. Diagonal swing (or tree chop). Come diagonally from over one shoulder (while using both hands) across your body. This means that one side will bear the force more than the other so you should either alternate swinging sides.Do 10 on one side and then the same on the other.
3. Sledgehammer squats. Starting in the squatting position with the hammer in front of you, drive with your legs as if standing from a squat and raise the hammer, bringing it down again with a chopping action. Excellent for your core and legs as well as your rotator cuffs, arms and back.
4. Sledgehammer lunges. A controlled, slow movement as you bring the sledgehammer across and down as you would with a paddle when rowing and lunging.
5. Side chop. Side chops come around from your side as opposed to over from behind, and therefore puts your abs – especially your obliques – to work, not to mention your hips.
6. One arm swing. The standard swing involves a two- armed grip, but by taking the sledgehammer in one hand, bring it down either straight from overhead or across in a diagonal slash.
7. Balancing. Standing on one leg at a time, performing slow side-to-side swings that more resemble slow paddles that the abrupt movements of the overhead chops.

Undo the Damage of Sitting

1. Leg Swings. Forward leg swings followed by side-to-side swings. Perform 20 swings of each variant on each leg.
2. Grok Squat. Simply squat down until your butt touches your ankles. Hold that position for 30-60 seconds. You should feel your hamstrings, quads, Achilles tendons, lower back, and groin gently stretching.
3. Table Pigeon Pose. Start by placing your leg on a tabletop with the knee bent at 90 degrees. Lean forward and hold for 60-90 seconds. Then lean left to the 10 o’clock position and hold for 60-90 seconds. Lean right to the 2 o’clock position and hold for 60-90 seconds. Repeat on the other leg.
4. Couch Stretch. Put your knee against a wall. Place the foot of your other leg on the floor. Slowly raise your torso to a neutral spine position (i.e. standing straight and tall). As you raise your torso, squeeze your butt and abs. Hold the position for up to four minutes. Switch and repeat on the other leg. You should feel things really stretch in your hip flexor area — just don’t push yourself too hard.
5. Barbell Bridges. Lay on the ground with your knees bent and feet flat on the floor. Raise your waist off the ground while squeezing your glutes until your hips are aligned with your body. Return to the starting position, and complete three sets of 10 reps.
6. Clamshells. Lay on your right side with your hips and knees bent at 45 degrees. Keeping your feet together, raise your upper knee as high as you can without moving your pelvis. Don’t allow your lower leg to move off the floor. Return to a starting position. Do 20 reps on one side and then repeat on the other side. Perform three sets one to two times a week.
7. Fire Hydrants. Get down on your hands and knees with your palms flat on the floor and your arms shoulder-width apart. Maintain a straight, neutral spine and slowly raise your right leg out to the side as high as you can while keeping it bent, just like a dog would. Lower and repeat 15 times. Repeat with the other leg. Do two to three sets once or twice a week. For added glute activation, extend your leg straight after you’ve lifted it up.

Referencia:

• The Art of Manliness

7 Sledgehammer Workout Benefits

1. Build more lean muscles.
2. Lose body fat.
3. Benefit your power and agility.
4. Improve your endurance.
5. Feel exhilarated.
6. Make your bones and tendons stronger.
7. Improve forearm and grip strenght.

Stomach Vacuum

Lying Stomach Vacuum

1. Lay on your back, with your knees up in the air and feet planted on the ground.
2. Round your back slightly, so your lower back is in contact with the ground. 
3. Exhale, contracting your abdominals and feeling your belly button pull toward your back. 
4. Hold for 5-15 seconds. Make sure to breathe normally during the exercise. If you have trouble breathing you may just be “sucking in,” rather than properly engaging your core. 
5. Release. Repeat the exercise 4-5 times.

Hands and Knees 

1. Get in a tabletop position with your hands and knees on the floor.
2. Round your back slightly. 
3. Exhale, pulling your belly button toward the ceiling. 
4. Hold the position for 5-15 seconds, breathing normally. 
5. Release. Repeat 4-5 times. 

Kneeling Ab Vacuum 

1. Kneel, with your bottom rocked back and touching your heels.
2. Exhale, pulling your belly button toward your back. 
3. Hold for 5-15 seconds.
4. Release. Repeat 4-5 times. 

Standing Ab Vacuum

1. Stand with your feet hip-width apart. 
2. Exhale, pulling your belly button toward the wall behind you. 
3. Hold for 5-15 seconds. 
4. Release. Repeat 4-5 times.

Six Pack en 10 minutos

Alce Salvaje.

1. Plancha con codo.
2. Plancha con una sola pierna.
3. Elevación de piernas en plancha.
4. Brújula de tabla.
5. Plancha cruzada.
6. La plancha avanza.
7. Plancha de toque de hombros.
8. Tabla explosiva.
9. Levantamiento de plancha desde los codos.
10. Plancha diagonal.
11. Escalador de tablas.
12. Plancha escaladora transversal.
13. Plancha Spiderman.
14. Tabla de rana.
15. Delfín tablón.
16. Plancha lateral lado izquierdo.
17. Plancha lateral del lado derecho.
18. Plancha lateral lado izquierdo.
19. Plancha lateral del lado derecho.
20. Plancha con giro del cuerpo.

Entrenamiento abdominal en casa

Salvaje Alce

1. Leg Swings
2. Crunches
3. Side Crunches
4. Reverse Crunches
5. Climber Taps
6. Plank Stars
7. Knee Crunches
8. Side Plank Active
9. Pulse Ups
10. Arm/Leg Raises
11. Hollow Hold
12. Butterfly Crunches
13. Toe Taps
14. Circle Rotations of the Feet
15. Half Wipers

Bridge + Reach Over

• Glute and hamstring strength
• Core stability 
• Stretching: Chest, abdomen, and shoulders 
• Beginner-friendly 
• No lower back pressure

Kegel workout

Chidera Nelson

1. Plank pausing
2. Draw bridge plank
3. Frog bridge
4. Knee bridge
5. Decline bridge
6. L-sit crunch
7. Reverse plank bridges
8. Side lunges

Principles to exercise

1. Safety. Failing the movement does not have huge risk. Big loads do not add huge risk.
2. Liberty. Allows full range of motion.
3. Intensity. Allows 90-100% of your maximum effort.
4. Failure. Targeted muscles must fail first.

Examples:

• Squat machine
• Leg extension
• Leg curl
• Press machine
• Lunges