Here is some of our Dryland work that we do.  This page changes occasionally so check back to see what new stuff we have come up with.

In addition to jumprope, boxing, jumpups and stairs, pushups and getting on the rack for leg raises and chinups/pullups, we will also be focusing on the core. Below is one of our primary rotations for core work.

Definitions:
Reaches = laying on back bend your legs at the waist and point them straight up in the air so your body is at a 90 degree angle – you will reach with your hands to touch your toes

Phases = there are four phases to a phases set – phase 1 = laying on back with legs at 90 degrees straight up – phase 2 = legs at 60 degrees – phase 3 = legs at 30 degrees – phase 4 = legs 6 inches off ground (15 degrees)

Bridge = lay on your stomach – place your elbows directly under your shoulders and bring your fists together to make a “V”. Raise your body up so that you are now resting on your elbows and toes – keep your body completely straight – keep your head looking up

Plank = same as bridge except your elbows are no longer directly below your shoulders – they are out slightly and your hands point out straight instead of a V

Side plank = with your elbow beneath you, turn on your side and lift yourself into the air so that your body is sideways and straight

Crunch = on your back – lift up your legs so that they are straight up and then bend your knees to form a right angle.

Cross crunch = from the crunch position put one leg down and cross the other over it – opposite arm goes behind head – other arm goes at side

Bicycle = from the crunch position extend one leg and then the other while bring your head up for each extension

Lift = the compression phase of the situp – raise the chin and the upper torso as you would normally do in a crunch

Important NOTES:
With ALL situp positions it is important to always keep the chin pointed up – DO NOT TUCK IT INTO THE CHEST
Always purse your lips and exhale completely to tighten the obliques prior to starting a rep
Always exhale on the compression of the situp
Always keep hands behind the head and elbows to the side with the exception of reaches

Set 1- “Wake and Bake”
4 x Phases-From each phase do 50 lifts (800 lifts altogether) – no rest between phases

Go right into 4 x 20 reaches on :10r

Set 2 – “Booyaa”
4 x 100 bicycles on :10r
10 pushups
:30 bridge
4 x 100 bicycles on :10r
10 pushups
:30 plank

Set 3- “Good Times”
3 x Plank/Right side plank/left side plank – hold each side for :15 – take :10r between each round

50 cross crunches right
50 cross crunches left
100 crunches
50 cross crunches right
50 cross crunches left
100 crunches

In addition, I have posted a link here to Vern Gambetta’s speech from 2004 at the ASCA World Clinic on drylands. Great speech and very full of “stuff”.