Underground to Warrior Fitness
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UNDERGROUND GUIDE TO WARRIOR FITNESS LEGS Ball squat 30 One legged squat 30 Wall squat 33 Alt lunges 34 Walking lunges 34 Backward lunges 35 Side lunges 35 Heel stompers 35 One legged deadlift 36 Butt raises 36 Drop and touch 37 Lying bycicle 37 Inverted leg kicks 38 Dirty dog 38 Variation 1 Variation 2 Calf raises 39 Reach and bend 39 EXPLOSIVE MOVEMENT FOR LEGS Squat jumps 40 Semi squat jump 41 Star jumps 41 Knee tucks 41 Mule kick 42 Knee to standing jump 42 Barrier jumps 43 Burpees 43 Russian dance 44 Mountain climber 44 Mountain jumpers 45 Split jumps 45 ABS V-ups 68 Knee hugs 69 Chinnies 69 Russian twist 69 Leg raise and lifts 70 Twisters 70 Janda sit-up 71 Straight extension 71 Ankle wiggles 72 Alternating toe touch crunch 72 Sit up hold 72 Side crunch 73 Sit up twist 73 Lying hip swing 73 Plank 74 Side plank 74 Straight arm plank 74 Superman 75 Alternating superman 75 Superman pushup 75 Iso backhold 76 Pushup hold 76 Pushup hold from ball 76 Balancing ab twist 77 Superman twist 77 Prone flutter kick 77 Standing twist 78 Hanging knee raise 78 Steam engine 79 The wheel 79 ANIMAL
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Transcript of Underground to Warrior Fitness
UNDERGROUND GUIDE TO WARRIOR FITNESS
LEGSBall squat 30One legged squat 30Wall squat 33Alt lunges 34Walking lunges 34Backward lunges 35Side lunges 35Heel stompers 35One legged deadlift 36Butt raises 36Drop and touch 37Lying bycicle 37Inverted leg kicks 38Dirty dog 38 Variation 1 Variation 2Calf raises 39Reach and bend 39
EXPLOSIVE MOVEMENT FOR LEGSSquat jumps 40Semi squat jump 41Star jumps 41Knee tucks 41Mule kick 42Knee to standing jump 42Barrier jumps 43Burpees 43Russian dance 44Mountain climber 44Mountain jumpers 45Split jumps 45
UPPER BODYStationary bridge 48Reverse bridge 48
ABSV-ups 68Knee hugs 69Chinnies 69Russian twist 69Leg raise and lifts 70Twisters 70Janda sit-up 71Straight extension 71Ankle wiggles 72Alternating toe touch crunch 72Sit up hold 72Side crunch 73Sit up twist 73Lying hip swing 73Plank 74Side plank 74Straight arm plank 74Superman 75Alternating superman 75Superman pushup 75Iso backhold 76Pushup hold 76Pushup hold from ball 76Balancing ab twist 77Superman twist 77Prone flutter kick 77Standing twist 78Hanging knee raise 78Steam engine 79The wheel 79
ANIMALAlligator 81Bear 81Chicken 82Crab 82
UNDERGROUND GUIDE TO WARRIOR FITNESS
Neck isometrics 49Neck circles 50Reverse pushups 50Tiger crawl 51Headstand 51Divebomber pushups 53Standard pushups 55Close grip pushups 55Wide grip pushups 55Hands in pushups 56Hands out pushups 56Finger pushups 56Knuckle pushups 57Leg up pushups 57T-pushups 57Arms extended pushups 58Ball pushups 58Between chairs 58Advanced chair pushups 59Elevated feet 59One arm pushup 59Sideways one arm pushup 60Plyometric pushup 60Dips 60Chair hold 61Hspu 61Chair grab 62Pull up 63Chin up 64Commando pull-ups 64Hanging towel pull ups 65Alt grip 65Cliff hangers 65Cliff hanger variation 65
Cricket 82Drunken spider 83Duck 83Frog jump 83Inchworm 84Kangaroo hops 84Lame dog walk 85Monkey walk 85Rabbit hop 85Seal crawl 86
UNDERGROUND GUIDE TO WARRIOR FITNESS
