LOOK...no hands

Welcome everyone...let's get started. Kinesiology...study of body motion, movement...in conditioning. Everything we do requires 4 directional movement. Acquirement...motor skill, muscle memory and the practice of muscle confusion. Everyone has at least one or two drills they don't want to do. Why? Various reasons/excuses. Let me toss you a few...if they help me, I do them. 1) lateral, forward and backward w/hands behind your back. All directions for 60 sec. Rest for 30 sec. Five sets. 2) 2X4 w/cloth wrapping...about 3 ft. length. Select a smooth surface, place 2x4 on surface and w/hands on 2x4 push for 10m. turn and push back. Rest for 30 sec. or as needed. 3 sets. 3) tennis  or sponge ball, throw ball toward a wall, straight on from about 10 feet away. Throw ball hard enough so you field it after no more than 2 bounces. Next, throw ball toward wall at about a 45 degree angle. This will force you to "quick start" yourself and catch ball after no more than 3 bounces. Right and left angles. 3/5 sets w2 min. each set. 60 sec. rest between sets. Once each week. You will be amazed at the results. www.secondwindfitnessfilm.com

ROPE & WATER

Welcome everyone...muscle confusion. Yes! From sprinting in water depths of one to three feet of water. At one foot you are forced to bring your knees up so you bring each foot out of the water in your strides. Great for knees and hips. Try about three feet of water, sprint, keeping feet in water or knee deep. Great for squads strength. Also, don't forget water aerobics. Rope. 20 to 30 feet in length...after knots are made. Fix one end of rope to tree limb or any other object. Remember, as you climb, all your weight is on the rope. Knot should be about 3 feet apart. Use both hands and feet to climb. Alternate to hands only or feet only. Go slow in descending. All the above...great for conditioning and endurance.
www.secondwindfitnessfilm.com