IGNITE SC - shadow box & bodyweight circuit

Here's a new circuit shadow boxing and bodyweight circuit give a go! Some good press up variations in here... the FROG PRESS UP makes it's appearance as does the SINGLE LEG PRESS UP! Tougher than they look and great for the shoulders and triceps. I've worked in some good stuff for the core with STAR FISH KICKS and TABLE TOPS. And because because balance is an acquired skill I've included a deceptively hard contra-lateral motion in this workout... the CROSSOVER TOE TOUCH... hitting these straight after a round of shadow boxing is much harder than it first appears. I want you people shadow boxing and moving!!! Remember the stationary target gets hit... so move around and get it goin' on!

IGNITE SC - double helix

Here's an excellent compound movement that I want to share with you. It has a lot in common with a woodchopper movement... but you get to go more vertical. The internal rotation of the knee in the picking phase of the movement massively loads the supporting leg and glute. A good range of rotational motion through the entire torso is key to making the most of this powerful movement.

It's important to start out at body weight and understand the movement before you progress to even light weight. It's a very dynamic rotation movement. Also notice the rotation on the balls of the feet to facilitate the turn through the hips and the driving with the quads and the glutes.

IGNITE SC - dynamic warm up and stretch

Here's a good component for a dynamic warm up and stretch. You're moving on this one so it's not a deep held stretch... this is a pre workout stretch to get you going and limbered up before going into dynamic movements that involve the hip flexors and the hamstrings. Don't be in a big hurry to push your leg up as high as you can... just let it takes it natural course and get the muscles and tendons working and switched on. It will take you several steps to find your rhythm. Once you have it go for anywhere between 10-12 reps per leg.

More dynamic warm up videos to come. As you can see... even typhoon weather didn't get in the way of getting the vid out for my people!