Four 1 Four

This exercise drill consists of 5 different stations;  jumping rope, lateral moves, sprint, abdominal planks, finished by a set of quality push-ups.  A workout partner or two is encouraged.  Outstanding interval training for the cardiac muscles in your heart.  It should take you right at 4 minutes to complete this drill.  As always, warm up properly before starting.


Follow the images below in order:
  1.  Jump rope for 2 minutes
  2.  Move laterally thru the cones
  3.  Sprint 40 yards
  4.  Abdominal plank for 1 minute
  5.  15 quality push-ups


Rest 1 minute and repeat another 4 minute cycle.

Do work on turf.  DB

Add a layer

Bone mass.  Bone density.  Bone health.  We have all heard this one time or another.  You can build your bone mass through weight bearing exercises, a nutrient rich diet that includes dairy products, unsaturated fats, vegetables, fish, and exposure to sunlight. 


When your body is put through positive duress by exercising, your bone cells are called upon to form new bone growth or what is known as osteoblasts.  Old bone must be replaced by new bone all the time. Your bones are in constant recruitment of new bone formation.

New bone being formed

At left is a close up of what osteoblasts look like on actual human bone. I like to think of building new bone formation and recruiting new muscle fibers are one in the same - building and recruiting new growth calls for strong healthy bodies.


Skipping rope is a great way to provide maximum protection against osteoporosis and stimulate new bone growth.


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206 bones make up your entire body.  Get after it and osteoblast for a healthier, stronger set of bones.


DB

The Gift

Daughters -  a gift and true treasure.  Own one and love em up.  I have a 1983 model of a daughter that lights you up when you walk into the room. 

Gift Exchange

Sometimes with your daughter, other family members bring very strong passion and invaluable love to the mix and are a huge reason why your daughter can light up a room.  My daughter was given this gift early and often by lovely women who also possess the gift.

What I have learned over the years and wisdom I would share with other young fathers;  Your daughter is a gift to your life.  Appreciate this every day and share this with her until it becomes habitual.

Let the family love her up at home and bring on the lights.  Enjoy your gift.  


DB

Left, then right

Stabilize your body with some lateral moves in your workouts.  Controlled side to side movements will strengthen and help build your lower body and enhance your ability to play the sports that require this type of movement (essentially every sport).


Controlling your body through a lateral move helps you gain an understanding of not only how your body gains strength - but more importantly how your body learns the ability to decelerate and come to a fluid controlled "stop".  


Speed is developed by your ability to stop and start again.  Being under control and moving laterally is where you gain a better sense of balance and increase the strength to the most powerful part of your body..pelvic power.  DB

Balanced  for explosion.

                                                                                                                                                   

Pec Deck

Casey pumpin em out

52 cards in a playing deck will do your body right.  A deck of cards has 13 different cards and repeats itself 4 times. If you were to convert the cards into push up numbers - this equals 364 push ups.


Start out with a deck of cards and flip one over for your partner.  If a 8 of clubs is shown, your partner needs to do 8 quality push ups. Quality form is king to the deck. Your partner then draws a card for you and away you go. Jack is 11, the Queen is 12 and the King of the deck is 13.  This is a fun way to do push ups and will humble you at the same time.  You might get drawn a 2, 3, and maybe a 5, and you are thinking you have the deck under control...the Jack, Queen, and King are waiting for you and will show up to get you.

12 for the Queen

Encourage your partner along, and emphasize quality form on each set.  At left above, athletic Casey is showing great form and takes ownership to his push-ups.  He also varies his hand placement, uses his fists, and he will include one leg push-ups into his regime.


Get creative with the cards and single out a wild card to the drill - for example whenever you draw a 9 this could mean one leg push-ups, or a round of push-downs which is slowing down your pace on the way down to 4 seconds followed by a one second push up. Creativity will stimulate the senses and add some fun.


Get a deck and pump em out.  Respect the deck.


DB