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10-16-2015, 10:18 AM
 
Dynogoalie30,
I am using the foot of my platform bed, and I am just touching my rear end to the bed and then rising back up. This squat works the quads and glutes without any risk to the knees because the feet stay flat on the floor.

Make sure your thighs become parallel to the floor (or close) on descent. Try to keep your back as straight as possible.

Also, I am working on a workout based on 2 minute isometric holds and the MILO. (Probably start with 1 minute variations and work up to 3 minutes).
2 minute wall-squat (Lower body).
2 minute plank (Core).
2 minute high intensity MILO with 1 minute right over left followed by 1 minute left over right (Upper body).

Try it, and let me know what you think.
Believe me, these will be the longest 2 minute intervals of your day!
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He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13
 
 
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10-19-2015, 11:37 AM
 
Year 7. Week 27.
Monday's numbers.

1.5 min wall squat
3 min plank
2 min MILO X (1 minute right over left followed by 1 minute left over right)
1.5 min wall squat

This is a fast (under 10 minutes) intense full-body workout.
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He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13
 
 
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10-26-2015, 10:21 AM
 
Year 7. Week 28.
Monday's numbers.

10 Superman wheel roll-out push-ups--nose to floor.

This one exercise is an excellent test of full body strength and mind/muscle connection. Almost every muscle of the body is engaged either dynamically or isometrically to perform this advanced movement.
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He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13
 
 
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11-02-2015, 11:15 AM
 
Year 7. Week 29.

Monday's numbers.
10 Superman wheel roll-out push-ups--nose to floor

Tues.
200 Atlas 1 push-ups throughout day

Wed.
10 Superman wheel roll-out push-ups--nose to floor
200 Atlas 1 push-ups throughout day

Thurs,
200 Atlas 1 push-ups throughout day

Fri.
200 Atlas 1 push-ups throughout day

Sat.
10 Superman wheel roll-out push-ups--nose to floor
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13

Last edited by Tim Allen; 11-07-2015 at 12:29 PM.
 
 
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11-09-2015, 12:28 PM
 
Year 7. Week 30.
Monday's numbers.

10 Superman wheel roll-out push-ups--nose to floor
__________________
---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13

Last edited by Tim Allen; 11-23-2015 at 10:57 AM.
 
 
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11-16-2015, 11:16 AM
 
Year 7. Week 31.
Monday's numbers.

10 Superman wheel roll-out push-ups--nose to floor
__________________
---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13

Last edited by Tim Allen; 11-23-2015 at 10:56 AM.
 
 
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11-23-2015, 10:56 AM
 
Year 7. Week 32.
Monday's numbers.

14 SWPU Nose to floor
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13
 
 
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11-30-2015, 03:23 PM
 
Year 7. Week 33.
Monday's numbers.

23 pull-ups
10 SWPU Nose to floor

Wed.
10 SWPU Nose to floor
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13

Last edited by Tim Allen; 12-02-2015 at 09:41 AM.
 
 
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12-08-2015, 09:50 AM
 
Year 7. Week 34.
Monday's numbers.

10 SWPU Nose to floor
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13
 
 
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12-15-2015, 11:01 AM
 
Year 7. Week 35.
Monday's numbers.

10 SWPU Nose to floor
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---Tim Allen

He that covereth his sins shall not prosper: but whoso confesseth and forsaketh them shall have mercy. Proverbs 28:13
 
 
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