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Thread: excercise help

  1. #1
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    excercise help

    I have been searching the internet al day and couldnt find how to do these excercises. Some assitance would be nice. Thanks.
    Front skips:
    Stationary Side Lunges:
    Stationary leg swings Front-back:
    Stationary leg swings Side to Side:
    Iron cross(body weight):
    Roll Over into v-sits:
    Prone scorpions:
    Quick steps/ankling:
    lateral quick step:
    pro-agility shuttle:
    Illinois drill:

  2. #2
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    What are those for?
    "The only easy day was yesterday."

  3. #3
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    I got it from the defranco training thing. i have no clue wat they are and i searched hi and low and couldnt find what they are.

  4. #4
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    You could just do this ~> http://www.wannabebig.com/article.php?articleid=255

    I tried Googling a few of those and I didn't find much. Are there pictures or descriptions of the exercises on the page where you got that routine?
    Last edited by sCaRz*Of*PaiN; 01-21-2007 at 04:02 PM.
    "The only easy day was yesterday."

  5. #5
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    no there werent.

  6. #6
    ANVIL POWER Detard's Avatar
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    most of those are warmup exercises

    Front skips:

    Stationary Side Lunges: lunge to the side and back up

    Stationary leg swings Front-back: stand about 3 feet from a wall with your hands extended at eye level, touching the wall and swing your leg from front to back.

    Stationary leg swings Side to Side: same as above but side to side

    Iron cross(body weight):
    Roll Over into v-sits:
    Prone scorpions:
    Quick steps/ankling:
    lateral quick step:

    no idea for the rest.
    pro-agility shuttle:
    Illinois drill:
    w:225lbs. h:5'10.
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  7. #7
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    I found the illionois drill. http://www.nsca-lift.org/Perform/art...?ArticleID=136
    and the quick steps i believe are like yo do a haf squat and bring and bring your legs together then back out really quickly.
    rolll over into v Sit: on the ground, roll back and try and touch your toes to the ground behind you(low-back stretch), then roll forward and spread your legs into a "V" and reach and touch the ground in front of you (groin/hamstring stretch). Gradually increase the speed of the movement and the range of motion.
    this site http://www.defrancostraining.com/articles/articles.htm
    explains (kinda) how to do the scorpions. also im not positive wat a pogo hop is. I think it is when you jump in the air with your knees straight and you never let your heels touch the ground.
    Last edited by jurzysfinest; 01-21-2007 at 04:52 PM.

  8. #8
    Senior Member stepto180's Avatar
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    it could be something eles in this context but Iron cross is a gymnastics move on the rings where you hold with arms out to the side making a cross

    pro agility is set up with 3 lines or cones or something 5 yards apart...Set up three cones five yards apart

    Start at middle cone with both feet and one hand on ground

    Sprint five yards right or left to an outside cone

    Plant, touch line and sprint 10 yards in opposite direction to far cone

    Plant, touch line and sprint five yards in opposite direction through middle cone

  9. #9
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    yah the iron cross is different. thanks for the help on the agility thing tho.

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