NINJA (2)

Hello and welcome everyone...your response to Ninja 1 was great.
The foundation is built on core, plyo and iso. No, this program was
not designed to be easy. Designed for me to reach my limitations...
every workout...six days a week. Alternate drills every other day.
Reminder, before and after each session...stretch for 30 minutes.
Include sprinting...three 50 meters. Let's go. Laying flat on floor, hold 5 pound weight above your stomach, stretch arms up while
holding weight and drop weight on squeezed stomach. Drop 10
times. Rest for 60 sec. Repeat twice more. You can have someone
else drop weight. You will increase weight by 5-10 pounds each
week. Always tighten abs before dropping weight. Ab drills are
based on your tightening those abs. You will not get a six pac by
doing sit ups and crunches. Next, sprint 50 meters three times,
three sets. Next, from a sitting position, hands on your sides, lean
back to 90 degrees and hold for 30 sec and then back to sitting
position. five sets. Next, holding 10 pound weight in both hands,
place weight on floor and jump up and stretch arms high above
your head. Ten times, five sets. Reminder, when you land, POP
up. Next, sprint 50 meters three times. Rest for two minutes.
Stretch for 30 minutes. Now you should be tired. Next week, it
get's tougher...rope and 2x4. Some of you won't be back.

Have a meaningful life everyone...JimmyO
Reference: www.secondwindfitnessfilm.com