Supplemental Workouts for Chan

Heres Chan's workout to supplement the leg workout Ive written for her. Its targeted towards her Butt (I know, right?) Back and Abs.

It is a timed workout, an alarm should be set to go off every :35 seconds. The workout is to be performed on the days off from the leg workout (odd weeks - tues/thursday. Even weeks - mon/fri) the exercises are to be done in the order Ive listed. There are breaks built into the workout, please try your best and only rest during the break time.


The chart is set up for the first week.
Week 2 - you go through the exercises twice
Week 3 - once through, exercises now last 1 minute
Week 4 - twice through, exercises last 1 minute
Week 5 - once through, exercises now last 1:30
Week 6 - twice through, exercises last 1:30

Exercise	Time
Squats	:30
Lunges	:30
Explosive Lunges	:30
Donkey Kicks (L/R)	:30/:30
Hip Bridge	:30
BREAK	1:10
Side Plank	:30
Bird Dog (L/R)	:30/:30
Starfish	:30
Butt Raises	:30
Frog Butt Raises	:30
BREAK	1:10
Flutter Kicks	:30
Hollow Hold	:30
Crunches	:30
Full Sit-ups	:30
Bridge Dips	:30
BREAK	1:10
Handstand	:30

　
If you need an extra :35 rest, you may do so once during the workout.

You should place a towel underneith your yoga mat to help protect your knees and tailbone.　
You should know how to do squats, lunges but ill try to explain and find pictures for the other ones.

Explosive lunges: Being careful not to hit your knees, go into a lunge and explode out and switch legs in the air.

Donkey Kicks:  get in doggystyle, pull your knee in and kick it back out, slow and controlled. dont alternate legs, do :30 on each side.

Hip Bridge:  hips up, hips down. slow and controlled


Bird Dog:   alternating leg/arm in the air, static :30 hold
Starfish:  Now this one is a little hard to find a picture for, its one of my exercises. you lay on your stomach with your arms and legs spread out like a starfish. squeeze your butt and pull your legs and arms into the air so that only your torso is touching the ground.

Butt Raises: lie on your stomach, cross your arms and lay on them like a pillow. squeeze your butt and lift your legs up into the air, then back down, then back up... KEEPING your legs as straight as possible.

Frog Butt Raises: same exact idea as butt raises but instead of keeping your legs straight you bend your knees 90*

Flutter Kicks: exact same position as butt raises. bring your feet into the air and kick them like your swimming.

Hollow hold: on your back, lift your legs and shoulders off the ground a few inches and hold. If you remember from the ab workout we did its position "2"

Bridge Dips: so you go into whats called a table which is like a crab walk position and your pushing your hips towards the ceiling, engageing your abs and butt as much as you can, bend your arms and "dip" to the floor and then press back up.

That should cover the back and butt exercises. dont worry you will get to rest on the weekends, your arm workout wont be very hard, itll just be a few exercises and they are all, one set-max reps, so it doesnt take very long . Ill have it written before monday. Thats when we start!

Gotta fix my Cat Leaps - This is top PK priority! -David

so I have changed how I do my cat leaps, for the worse.

I dont know if I'm compensating for my sprained wrist or what but yesterday and today when I go to do a big cat leap I turn my hips and feet right before i hit the wall, so I am not able to absorb with my feet. It could be that Marcus is trying to show me the way he does a cat leap and the unfamiliarness of it causes my body to panic? It could be that my body is trying to protect my wrist? It could be that I'm scared to jump that far since it has been a while before the last time i trained cat leaps?  It could be that Im just a big pussy. I dont know, all I know is its needs to get fixed because It hurts to slam into the wall.

Heres a couple of videos

hear me say "ouch"

Hold your head sideways 

but see how my feet arent straight? both of those were really huge catleaps BTW.

So being aware of my crooked legged-ness I was trying to correct what I was doing wrong but heres the thing. I tried. I told me body to land with my feet perpendicular to the wall. Does my body listen? no. at the very last second i turn my hips. It happened over and over again till Marcus and I ran into Jan and David and I went to show them what I was doing wrong and asked for input. Well that time everything worked out great except my knee cap hit the wall and went "thud" everybody was like 'that sounded like it hurt' and i was like 'yeah, but look at my feet. They're where they are supposed to be! So the very last cat leap of the day was a good one, the best one ive done since my injury : )

So the goal for me for the rest of the week (hopefully it doesnt take any more time than that) and train nothing but cat leaps. trying to focus specifically on keeping my hips square. I am going to ignore the way the Marcus feels is better and go back to my stagger-step Yamakasi break technique. HOPEFULLY that will fix everything. I wasnt doing this before.

Chan's 6 week American Rendezvous prep course -David

Here is a workout I put together for Channie, this isnt really designed to like shred her muscles out, its purpose will be to release endorphins and to prepare her body for the abuse that the YAMAKASI will put her through in May.


2 sets of 10 push ups should be done everyday! Wednesdays will be harder with double the push ups (4 sets of 10 pushups)

Squat hops are to be done during odd weeks on wednesdays only, even weeks, squat hops are done on all three days.

Weeks 1,3,5 are to be done on Mondays, Wednesdays , Fridays.

Week	Leap ups	Step ups	Thrust ups	Burnouts	Squat hops
1	2x 10	2x 5	2x 10	1x 50	2x 10
3	3x 15	2x 10	2x 15	1x 100	2x 15
5	3x 20	2x 15	2x 20	2x 100	2x 20

　Weeks 2,4,6 are to be done Tuesday, Wednesday, Thursday.

Week	Leap ups	Step ups	Thrust ups	Burnouts	Squat hops
2	3x 10	3x 5	3x 10	2x 50	3x 10
4	4x 15	3x 10	3x 15	1x 150	3x 15
6	4x 20	3x 15	3x 20	1x 200	3x 20

Here are how the exercises are done

Leap ups:

Step ups:

Thrust ups:

Burnouts:

Squat Hops:

1 rep is: squat - little jump - squat - big jump

How this started -Chan

It started with an idea to just keep a written record of the adventure's the Kersch and I had.
Throughout we'll be writing how we're doing in our pursuits with parkour and other misc things hopefully relating. =]
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It is a beautiful day today at our location, blue skies, blooming green grass, and still bare trees. The sun shines bright, barely a cloud in the sky, yet the nip of winter clinging onto the beginning of spring is evident.