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Photo of Sam Parham from Parkour crew, Team 101 EXERCISE ROUTINE #1
by
Panther

Right you lads (and lasses), I'm sure some of you already have your daily targets, but for those of you who don't, how about trying this every couple of days on top of your regular training.

LOWER BODY
50x standing calf raisers
Take your time, lift your heals of the ground to highest point as you can, then lower yourself so you touch the floor, but not rest on it, repeat until 50 reps are completed.

50x shin raisers
Same as before take your time, this time bring your balls of your feet as high as you can instead of heal, then lower yourself so you touch the ground but dont rest!

5x pistol squats on each leg
Do 10 if thats to easy, or 15 if thats to easy etc, remember take your time dont just bounce up and down.


1

2

3

4

5

6

7

8

NB: IF YOU DON'T THINK YOUR LEGS AND KNEES ARE UP FOR IT, JUST GO THROUGH FROM 1 TO 4 AND THEN BACK UP. TAKE TIME TO BUILD STRENGTH. THIS IS ALSO A GREAT EXERCISE TO DEVELOP BETTER BODY BALANCE.

One legged wall squat
Bend your legs to 90 degrees and have your back against a wall , then bring one leg up extended so your thighs are paralell do this on both legs, do for as long as you can...until fatigue!


UPPER BODY
40 PRESS UPS


10x pylo press ups
You leave the floor with your hands.

10x normal press ups
Remember it isnt a press up unless your chest almost touches the floor!

10x close grip press ups
Hands as close together as possible.

10x wide grip press up
Hands as wide as possible.

15 PULL UPS (30 if your hardcore)

5x Regular
Remember it isn't a pull up unless you start from a dead hang, your arms should be fully extended, then you completely flex your arms so your biceps touch your forearms. LOWER yourself down dont just drop. Arms should be fully extended again before your next pull up.

5x wide grip
Hands far apart.

5x close grip
Hands close.

....and if your extra special throw in:

5x pylo pull ups
You should leave the bar / branch what ever your doing it on after pulling up.

Have at least 2 days off so you dont die though.

MESSAGES FROM OTHER MEMBERS
SAM 101
Exercises such as this every day are not advised. You need to allow you're body and muscles time to repair and rebuild.
Also doing the same routine every time is also not advised as you can get much better results from you're body if you vary you're training techniques.








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