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Mike-DHSc
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Stretching

Stretching advice is backwards @Goralight

The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.

  • Do static stretching after exercising

Abs

  • As this works your innercore these are fine to do daily
  • Ditch basic sit-ups (Spinal Loads ~2000N of Force)

Push-ups

Your chest needs time to recover. Try the following:

On Odd Days

  • Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises.

  • You can still do upper body workouts on these days if you are already on a program.

  • This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).

On Even Days

  • Do 200 pushups throughout the day.
  • This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Rule

  • If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.

  • Repeat the ODD/EVEN routine for a total of 10 days.

  • Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.

  • I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.


Other Exercises

You can find a ton of new exercises here: http://www.coreperformance.com/knowledge/workouts/


Sources:

Stretching

Stretching advice is backwards @Goralight

The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.

  • Do static stretching after exercising

Abs

  • As this works your innercore these are fine to do daily
  • Ditch basic sit-ups (Spinal Loads ~2000N of Force)

Push-ups

Your chest needs time to recover. Try the following:

On Odd Days

  • Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises.

  • You can still do upper body workouts on these days if you are already on a program.

  • This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).

On Even Days

  • Do 200 pushups throughout the day.
  • This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Other Exercises

You can find a ton of new exercises here: http://www.coreperformance.com/knowledge/workouts/


Sources:

Stretching

Stretching advice is backwards @Goralight

The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.

  • Do static stretching after exercising

Abs

  • As this works your innercore these are fine to do daily
  • Ditch basic sit-ups (Spinal Loads ~2000N of Force)

Push-ups

Your chest needs time to recover. Try the following:

On Odd Days

  • Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises.

  • You can still do upper body workouts on these days if you are already on a program.

  • This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).

On Even Days

  • Do 200 pushups throughout the day.
  • This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Rule

  • If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.

  • Repeat the ODD/EVEN routine for a total of 10 days.

  • Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.

  • I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.


Other Exercises

You can find a ton of new exercises here: http://www.coreperformance.com/knowledge/workouts/


Sources:

Source Link
Mike-DHSc
  • 2.8k
  • 8
  • 20

Stretching

Stretching advice is backwards @Goralight

The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.

  • Do static stretching after exercising

Abs

  • As this works your innercore these are fine to do daily
  • Ditch basic sit-ups (Spinal Loads ~2000N of Force)

Push-ups

Your chest needs time to recover. Try the following:

On Odd Days

  • Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises.

  • You can still do upper body workouts on these days if you are already on a program.

  • This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).

On Even Days

  • Do 200 pushups throughout the day.
  • This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Other Exercises

You can find a ton of new exercises here: http://www.coreperformance.com/knowledge/workouts/


Sources: