Convict Conditioningトレーニングメニュー
One Arm Push Up
|
Step |
PUSH-UPS |
Beginner |
Intermediate |
|
|
1 |
Wall |
10 x 1set |
25 x 2set |
50 x 3set |
|
2 |
Incline |
10 x 1set |
20 x 2set |
40 x 3set |
|
3 |
Kneeling |
10 x 1set |
15 x 2set |
30 x 3set |
|
4 |
Half |
8 x 1set |
12 x 2set |
25 x 2set |
|
5 |
Full |
5 x 1set |
10 x 2set |
20 x 2set |
|
6 |
Close |
5 x 1set |
10 x 2set |
20 x 2set |
|
7 |
Uneven |
5 x 1set |
10 x 2set |
20 x 2set |
|
8 |
1/2 One-Arm |
5 x 1set |
10 x 2set |
20 x 2set |
|
9 |
Lever |
5 x 1set |
10 x 2set |
20 x 2set |
|
10 |
One-Arm Push-Up |
5 x 1set |
10 x 2set |
100 x 1set |
One Handstand Push Up
|
Step |
HANDSTAND PUSH-UPS |
Beginner |
Intermediate |
|
|
1 |
Wall Headstands |
30sec |
1min |
2min |
|
2 |
Crow Stands |
10sec |
30sec |
1min |
|
3 |
Wall Handstans |
30sec |
1min |
2min |
|
4 |
Half Handstand Push ups |
5 x 1set |
10 x 2set |
20 x 2set |
|
5 |
Handstand Push ups |
5 x 1set |
10 x 2set |
15 x 2set |
|
6 |
Close |
5 x 1set |
9 x 2set |
12 x 2set |
|
7 |
Uneven |
5 x 1set |
8 x 2set |
10 x 2set |
|
8 |
1/2 One-Arm |
4 x 1set |
6 x 2set |
8 x 2set |
|
9 |
Lever |
3 x 1set |
4 x 2set |
6 x 2set |
|
10 |
One-Arm Handstand Push-Up |
1 x 1set |
2 x 2set |
5 x 1set |
One Arm Pull Up
|
Step |
PULL-UPS |
Beginner |
Intermediate |
|
|
1 |
Vertical Pulls |
10 x 1set |
20 x 2set |
40 x 3set |
|
2 |
Horizontal Pulls |
10 x 1set |
20 x 2set |
30 x 3set |
|
3 |
Jackknife Pulls |
10 x 1set |
15 x 2set |
20 x 3set |
|
4 |
Half |
8 x 1set |
11 x 2set |
15 x 2set |
|
5 |
Full |
5 x 1set |
8 x 2set |
10 x 2set |
|
6 |
Close |
5 x 1set |
8 x 2set |
10 x 2set |
|
7 |
Uneven |
5 x 1set |
7 x 2set |
9 x 2set |
|
8 |
1/2 One-Arm |
4 x 1set |
6 x 2set |
8 x 2set |
|
9 |
Assigned |
3 x 1set |
5 x 2set |
7 x 2set |
|
10 |
One-Arm Pull-Up |
1 x 1set |
3 x 2set |
6 x 1set |
LEG RAISE
|
Step |
LEG RAISES |
Beginner |
Intermediate |
|
|
1 |
Knee Tucks |
10 x 1set |
25 x 2set |
40 x 3set |
|
2 |
Flat Knee Raises |
10 x 1set |
20 x 2set |
35 x 3set |
|
3 |
Flat Bent Leg Raises |
10 x 1set |
15 x 2set |
30 x 3set |
|
4 |
Flat Frog Raises |
8 x 1set |
15 x 2set |
25 x 2set |
|
5 |
Flat Straight Leg Raises |
5 x 1set |
10 x 2set |
20 x 2set |
|
6 |
Hanging Knee Raises |
5 x 1set |
10 x 2set |
15 x 2set |
|
7 |
Hanging Bent Leg Raises |
5 x 1set |
10 x 2set |
15 x 2set |
|
8 |
Hanging Frog Raises |
5 x 1set |
10 x 2set |
15 x 2set |
|
9 |
Partial Straight Leg Raises |
5 x 1set |
10 x 2set |
15 x 2set |
|
10 |
Hanging Straight Leg Raises |
5 x 1set |
10 x 2set |
30 x 2set |
BRIDGE
|
Step |
BRIDGE |
Beginner |
Intermediate |
|
|
1 |
Short |
10 x 1set |
25 x 2set |
50 x 3set |
|
2 |
Straight |
10 x 1set |
20 x 2set |
40 x 3set |
|
3 |
Angled |
8 x 1set |
15 x 2set |
30 x 3set |
|
4 |
Head |
8 x 1set |
15 x 2set |
25 x 2set |
|
5 |
Half |
8 x 1set |
15 x 2set |
20 x 2set |
|
6 |
Full |
6 x 1set |
10 x 2set |
15 x 2set |
|
7 |
Wall Walking (Down) |
3 x 1set |
6 x 2set |
10 x 2set |
|
8 |
Wall Walking (Up) |
2 x 1set |
4 x 2set |
8 x 2set |
|
9 |
Closing |
1 x 1set |
3 x 2set |
6 x 2set |
|
10 |
Stand-To-Stand Bridge |
1 x 1set |
3 x 2set |
10-30 x 2set |
PISTOL
|
Step |
SQUATS |
Beginner |
Intermediate |
|
|
1 |
Soulderstand |
10 x 1set |
25 x 2set |
50 x 3set |
|
2 |
Jackknife |
10 x 1set |
20 x 2set |
40 x 3set |
|
3 |
Supported |
10 x 1set |
15 x 2set |
30 x 3set |
|
4 |
Half |
8 x 1set |
35 x 2set |
50 x 2set |
|
5 |
Full |
5 x 1set |
10 x 2set |
30 x 2set |
|
6 |
Close |
5 x 1set |
10 x 2set |
20 x 2set |
|
7 |
Uneven |
5 x 1set |
10 x 2set |
20 x 2set |
|
8 |
1/2 One-Leg |
5 x 1set |
10 x 2set |
20 x 2set |
|
9 |
Assigned One-Leg |
5 x 1set |
10 x 2set |
20 x 2set |
|
10 |
One-Leg Squat |
5 x 1set |
10 x 2set |
50 x 2set |
