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Work Out advice from Men's Fitness and Muscle & Fitness
xxxMADMAXxxx
Posts: 218 Member
"Knee-to-elbow
Start hanging from a bar, hands just slightly beyond shoulder-width, palms facing away. Tighten your core and lift your knees as high as you can; round your back until your knees touch your elbows. Return to the start slowly. Aim for 12, which is the number Drechsel has his students do at the start of each session.
Jump squat
Stand with feet shoulder-width apart. Bend your knees, lowering your torso until your thighs are parallel to the floor. Stand back up explosively, jumping up as you do. Land softly and immediately begin the next rep; do 3 sets of 10.
Uneven grip pullup
Hang from a bar, your hands shoulder-width apart in an uneven grip (right palm facing you, left facing away). Pull yourself up, challenging your core and lats and building the strength needed to hang from anything. Switch your hand placement every set. Once you can do 12 straight reps, try hanging from the bar and switching hand placement every rep.
Quadrupedal crawl
Start on all fours, your arms and legs straight, your body long and low. Crawl forward. Move your right arm and left leg at the same time, and then your left arm and right leg at the same time. Go back and forth like this in the gym for three minutes; do two sets."
https://www.menshealth.com/fitness/a20888399/american-ninja-warrior-training/
___________________________________________________________________________________
"EXERCISE 1
ALTERNATING JUMP LUNGE
4 sets/ 30 (each leg)reps/ 30 sec rest
*Jump from a standing position into a deep lunge, making sure to lower down slowly. As your back knee slightly touches the ground, immediately explode upward switching legs in the air to land in a lunge on the opposite leg.
EXERCISE 2
WIDE-GRIP PULLUP
You'll need: Pullup Bar
4 sets/ 12reps/ 30 sec rest
*Pull-ups with hands further than shoulder apart
EXERCISE 3
HANGING LEG RAISE
You'll need: Pullup Bar
4 sets/ 15 reps/ 30 sec rest
*Hang from a Pullup Bar raise legs slowly and with control- touch toes to bar.
EXERCISE 4
HANDSTAND PUSHUP
Handstand Pushup thumbnail
4 sets/ 14 reps/ 30 sec rest
*Kick up to a handstand and keep legs straight and together throughout. Lower down slowly, until your head just barely touches the floor. Push back up until arms are straight and you’re back in the handstand position.
EXERCISE 5
BURPEE WITH TUCK JUMP
4 sets / 15reps / 30 sec rest
*Lower into a crouch position. Hop both feet back into pushup position. Do a pushup. Hop both feet forward bringing you back to a crouch. From a crouch, explode into the air and bring both knees to your chest." (In P90X, Tony Horton calls this the 'Dreya Roll')
https://www.muscleandfitness.com/workouts/workout-routines/american-ninja-warrior-workout-routine
Thanks so much for these, lorrpb!
Start hanging from a bar, hands just slightly beyond shoulder-width, palms facing away. Tighten your core and lift your knees as high as you can; round your back until your knees touch your elbows. Return to the start slowly. Aim for 12, which is the number Drechsel has his students do at the start of each session.
Jump squat
Stand with feet shoulder-width apart. Bend your knees, lowering your torso until your thighs are parallel to the floor. Stand back up explosively, jumping up as you do. Land softly and immediately begin the next rep; do 3 sets of 10.
Uneven grip pullup
Hang from a bar, your hands shoulder-width apart in an uneven grip (right palm facing you, left facing away). Pull yourself up, challenging your core and lats and building the strength needed to hang from anything. Switch your hand placement every set. Once you can do 12 straight reps, try hanging from the bar and switching hand placement every rep.
Quadrupedal crawl
Start on all fours, your arms and legs straight, your body long and low. Crawl forward. Move your right arm and left leg at the same time, and then your left arm and right leg at the same time. Go back and forth like this in the gym for three minutes; do two sets."
https://www.menshealth.com/fitness/a20888399/american-ninja-warrior-training/
___________________________________________________________________________________
"EXERCISE 1
ALTERNATING JUMP LUNGE
4 sets/ 30 (each leg)reps/ 30 sec rest
*Jump from a standing position into a deep lunge, making sure to lower down slowly. As your back knee slightly touches the ground, immediately explode upward switching legs in the air to land in a lunge on the opposite leg.
EXERCISE 2
WIDE-GRIP PULLUP
You'll need: Pullup Bar
4 sets/ 12reps/ 30 sec rest
*Pull-ups with hands further than shoulder apart
EXERCISE 3
HANGING LEG RAISE
You'll need: Pullup Bar
4 sets/ 15 reps/ 30 sec rest
*Hang from a Pullup Bar raise legs slowly and with control- touch toes to bar.
EXERCISE 4
HANDSTAND PUSHUP
Handstand Pushup thumbnail
4 sets/ 14 reps/ 30 sec rest
*Kick up to a handstand and keep legs straight and together throughout. Lower down slowly, until your head just barely touches the floor. Push back up until arms are straight and you’re back in the handstand position.
EXERCISE 5
BURPEE WITH TUCK JUMP
4 sets / 15reps / 30 sec rest
*Lower into a crouch position. Hop both feet back into pushup position. Do a pushup. Hop both feet forward bringing you back to a crouch. From a crouch, explode into the air and bring both knees to your chest." (In P90X, Tony Horton calls this the 'Dreya Roll')
https://www.muscleandfitness.com/workouts/workout-routines/american-ninja-warrior-workout-routine
Thanks so much for these, lorrpb!
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