Convict Conditioning - Paul Wade

COBVIC!l! COBDI!l!IOBDiG 291
Handstand pushups, 221-256
benefits of, 226
bridges and, 217
coordination and, 252
description of, 226
guidelines for, 252
Master Step for, 33, 229, 248-249, 252
muscle groups worked by, 31, 221-225
Progression Chart for, 250-25 1
as step 5, 238-239
technique for, 228-229
ten st~ps for, 217, 229, 230-247. See also specific
exercises
variants of, 34, 254- 256
Hanging bent leg raises, 168- 169
Hanging frog raises, 170-1 71
Hanging knee raises, 166-167, 192
Hanging leg raises, 152-153. Seealso Leg raises
Hanging straight leg raises, 153, 174- 175, 178
Hanging techniques, 117
Hartigen, Joe, 5, 6
Head bridges, 200-201
Henry, Mark, 106
Hepburn, Doug, 14
Herodotus, 10
Hindu squats, 108
Hips. See also Legs
exercises for, 77-78 . See also Squats
strength and, 75-76
Horizontal pulls, 124-1 25
Hulk pulls, 147
Hybrid training programs, 283-284
Hyperextensions, 218-219
Inch, Thomas
Incline pushups, 48-49
Incline sit-ups, 181
Incline tiger bends, 74
Injuries, from training, 24-25. See also injuries from
as subentry under Leg raises; Pullups; Squats
Intensity, of training, 265-266, 269
Intermediate standard, 266. See also Progression
standards
Isometric presses, 254
,)
Jackknife pulls, 126-127
Jackknife pushups, 72
Jackknife squats, 86- 87
Jahn, Friedrich Ludwig, 12
Janda sit-ups, 180
Joints, injury to , 24-2 5
Jumping, as plyometric training, 109-110
Ii
Kinesiology, 25
Kipping, 118-119, 130, 140
Kiss-the-baby technique, 44, 238
Klein, Sig, 256
Kn eetuck ~ 153, 156-157
Kneeling pushups, 50-51
Knees, injuries to, 24, 25, 82, 106. Seealso Legs
I ..
L-holds, 182
Lee , Bru c~ 178, 190
Leg press lunges, 108
Leg raises, 149-18 3
benefits of, 152-15 3
breathing during, 154
description of, 152, 153
equipment needed for, 153, 179
guidelines for, 178-1 79
injuries from, 154
Master Step for, 33, 174-1 75
muscle groups worked by, 31, 149- 150, 153, 178
Progression Chart for, 176-177
sit-ups vs., 152-153, 154. See also Sit-ups
technique for, 154-155
ten steps for, 153-173. See also specific exercises
variants of, 34, 180-183
Legs. See also Hips; Knees
anatomy of, 78-79
exercises for, 77-79, 82, 106-107. See also
Squats
strength and, 75-76, 106, 107
Lever handstand pushups, 246- 247
Lever pushups, 62-63
Lunges, 108
Jl
Maltese pushups, 74
Marion pushups, 254
Master Steps, 33-34
for Big Six movements, 33. See also Master Step
for as subentry under Bridges; Handstand pushups;
Leg raises; Pullups; Pushups; Squats
description of, 33
difficulty of, 34, 37
progression standards and, 267