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8/18/2019 Python Power Exercise Library
1/50
8/18/2019 Python Power Exercise Library
2/50
Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 1
COPYRIGHT NOTICE
Copyright © 2011 by Eric Wong Training Systems – All Rights Reserved.
No part of this work may be reproduced or transmitted in any form or by
any means without express written permission of Eric Wong or Eric Wong
Training Systems.
Published by: Eric Wong Training Systems
388 Richmond St. W
Toronto, Ontario,
Canada
M5V 3P1
E‐mail: [email protected]
Web: www.EricWongMMA.com
DISCLAIMER AND/OR LEGAL NOTICES
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning
this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician
and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing
to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Eric Wong Training Systems, there are risks
of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Eric Wong Training Systems, or its affiliates as a result of any
future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Bottom line – if you
die, it’s not my fault, and you can’t sue me. :)
8/18/2019 Python Power Exercise Library
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8/18/2019 Python Power Exercise Library
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8/18/2019 Python Power Exercise Library
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Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 4
Dynamic Mobility
Warmup
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
tandi1.
Stand u
2.
Staying
3.
Return
ic Wong Training Syste
g Knep tall with you
as tall
as
you
o the start an
ms / EricWongMMA.co
to Elr arms in a ‘Y’
an, bring
one
d repeat with
m / All rights reserved
ow
knee up
and
t
the other lim
he opposite
el
s bow
down
to
meet
in
front
of
your
body
Page
5
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
rone1.
Start lyi
2.
Lift one
3.
Bring y
4.
Return
ic Wong Training Syste
nee tng on your st
leg up
and
ou
ur knee to yo
nd repeat on
ms / EricWongMMA.co
Armmach with yo
t so
the
inner
r armpit kee
the other sid
m / All rights reserved
itr hands unde
thigh is
opene
ing your body
r your face
d up
towards
as close to thhe
floor
e ground as p ssible
Page
6
8/18/2019 Python Power Exercise Library
8/50
opyright © 2011 by Er
ush P1.
Start o
2.
Lift you
3.
Simulta
positio
4.
Keep y
5.
Push yo
6.
* You c
ic Wong Training Syste
lankyour knees w
r knees
slightl
neously pull y
ur elbows tig
urself back wi
n keep your k
ms / EricWongMMA.co
ith your butt
off the
grou
urself forwar
t to your bod
th your arms
nees on the g
m / All rights reserved
n your heels
d*
s through yo
in the pushu
nd pull yours
ound if this v
nd hands as f
r hands and
position
lf back with y
rsion is too di
r in front of y
ush with your
ur hamstring
fficult
ou as possible
legs to drop
s to return to
own in a pus
he starting p
Page
7
up
sition
8/18/2019 Python Power Exercise Library
9/50
opyright © 2011 by Er
-Leg1.
Stand u
2.
Reach
3.
Repeat
4.
When fi
ic Wong Training Syste
tar Top tall and lift
ith the
toe
th
at a 45 degre
nished all 5 di
ms / EricWongMMA.co
e Toune leg off the
at is
in
the
air
angle in fron
rections on on
m / All rights reserved
hground
as far
forward
, sideways, 45
e leg, repeat
s as
possible,
degrees to th
n the other le
ending the
k
e back, and st
g
ee of
the
leg
raight back n the
ground
Page
8
slightly
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
arro1.
Start wi
2.
Come u
3.
Come u
ic Wong Training Syste
With a narrow st
p and
hop
int
p and hop bac
ms / EricWongMMA.co
de Sqance and squ
a wide
squat
k into a narro
m / All rights reserved
at Hot down
stance and r
s
epeat
Page
9
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
roine1.
Start in
2.
Maintai3.
Jump o
4.
Repeat
ic Wong Training Syste
rsa pushup posi
n a neutral
spi
e leg up so y
on the other s
ms / EricWongMMA.co
tion but with
ne as
best
as
ur inner thigh
ide
m / All rights reserved
our hands to
ou can
is by your elb
ether
ow keeping y
ur other leg s raight
Page
10
8/18/2019 Python Power Exercise Library
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Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 11
Phase 1: Submission Strength
Day 1
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ent O1.
Tilt ove
2.
Keep y
3.
Pull the
4.
Squeez
5.
Keep y
ic Wong Training Syste
ver DB at the hips w
ur weight
on
DBs to your
your should
ur body stead
ms / EricWongMMA.co
Rowsith soft knees
our heels
and
aist, not your
r blades dow
y without mo
m / All rights reserved
and a neutral
your head
in
chest
and back at t
ing
spine
line with
your
he top
spine
Page
12
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ench1.
Stand t
2.
Pull you
3.
Step be
4.
Maintai
5.
Pull you
6.
The mu
ic Wong Training Syste
Step O the side of a
rself up
so
yo
hind with the
n good postur
rself back up
scles in the le
ms / EricWongMMA.co
versflat bench an
’re standing
t
foot that’s in t
e and keep yo
nd over to th
/hip that are
m / All rights reserved
place one fo
all on
one
leg
he air until it t
ur torso pointi
start positio
n the bench
t on top of it
with the
foot
ouches the gr
ng forward as
with the foo
re doing mos
hat’s on
the
b
und
best as you c
that’s on the
of the work
ench
n
bench
Page
13
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
owel1.
Wrap 2
2.
Grab th
3.
Keepin
ic Wong Training Syste
Biceptowels aroun
e towels
even
good postur
ms / EricWongMMA.co
urlsa barbell
y so
the
barb
, perform a bi
m / All rights reserved
ll hangs
straig
cep curl and r
ht
tate the palms so they face you at the to
Page
14
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
lat D1.
Pickup
2.
Kick th
3.
Pinch y
4.
Keepin
5.
Revers
6.
Keep y
ic Wong Training Syste
Presspair of DBs a
DBs
up
as
yo
ur shoulder b
your hips hig
the motion u
ur eyes lookin
ms / EricWongMMA.co
on SBnd place them
roll
down
un
lades down a
, push the w
nder control
g straight to t
m / All rights reserved
on your thigh
til your
head,
d back when
ights up and i
e ceiling, don
s as you sit on
eck and
upp
he DBs are re
n while keepi
’t tuck your c
a SB
r back
are
res
sting on your
g your should
in to your ch
ting on
the
SB
hest
er blades pinc
st
hed
Page
15
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
angi1.
Hang fr
2.
Pull
you3.
To hit y
4.
Can als
ic Wong Training Syste
g Knem a chinup b
r
knees
to
your obliques,
be performe
ms / EricWongMMA.co
/Legar with an ove
r
chest
and
cuull your knee
d with straigh
m / All rights reserved
aisesrhand grip
rl
your
hips
fotowards an o
legs for a gre
rward
slightly
posite should
ter challenge
with
a
strong
er ab
contractio
Page
16
8/18/2019 Python Power Exercise Library
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Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 17
Phase 1: Submission Strength
Day 2
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ausin1.
Hang fr
2.
Pull
youtop
3.
Return
ic Wong Training Syste
Chinm a bar with
r
chin
over
th
o the bottom
ms / EricWongMMA.co
psan underhand
bar
and
squ
and hang wit
m / All rights reserved
grip
eze
your
shou
straight arm
lder
blades
d
for 2 seconds
wn
and
back
before repea
hile
you
pus
ting
your
chest
o
Page
18
t
at
the
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
kull C1.
Grab a
2.
Lie
dow3.
Push th
4.
Lower t
5.
Don’t l
ic Wong Training Syste
rusherB or EZ‐bar w
n
on
a
flat
bee bar straight
he bar toward
t your elbows
ms / EricWongMMA.co
ith an overha
ch
and
pinch
p and turn y
s your hairlin
flare out – ke
m / All rights reserved
d grip
our
shoulder
ur elbows in s
(or top of yo
p them in tig
blades
togetho they’re poin
r forehead if
t as you pres
er
ting towards
ou’re bald :P)
the weight b
our knees by
ck up
activating you
Page
19
r lats
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
eadli1.
Setup a
2.
Step
ba3.
Keep a
4.
Keep y
5.
Once y
6.
As you
7.
Make s
ic Wong Training Syste
t + Rocable with a r
ck
from
the
mlight bend in
ur weight on
u’ve reached
ome up, pull
re your weig
ms / EricWongMMA.co
ow handle at
achine
and
taour knees as
our heels and
full range at t
he cable tow
t is on your h
m / All rights reserved
nee height
e
a
narrow
stou tilt from t
your arms ex
e bottom, sta
rds you pinch
els the whole
nce,
feet
aboe hips forwar
ended as you
nd up by drivi
ing your shoul
time
ut
6
inches
apd to perform
bend over
g your hips f
ders down an
rt
Stiff ‐Leg Dea
rward, contra
back at the
dlift
cting your glu
nd
Page
20
tes
8/18/2019 Python Power Exercise Library
22/50
opyright © 2011 by Er
evers1.
Grab an
2.
Maintai3.
Make s
ic Wong Training Syste
EZ-B EZ‐bar with a
n
good
posturre you keep y
ms / EricWongMMA.co
r Curln overhand gr
e
with
your
shour wrists str
m / All rights reserved
ip
oulders
back
ight – don’t l
s
you
curl
thet them bend
bar
up
t all
Page
21
8/18/2019 Python Power Exercise Library
23/50
opyright © 2011 by Er
lat Ja1.
Start wi
2.
Keepin
3.
Pull you
4.
Pull you
5.
Return
ic Wong Training Syste
kth the tops of
your shoulde
rself forwards
r knees to yo
o the start po
ms / EricWongMMA.co
your feet on a
r blades down
back
to
the
s
r chest keepi
sition – that e
m / All rights reserved
ball, hands o
and back, pu
art position
g your low ba
quals 1 rep
the ground li
h yourself ba
ck in neutral (
ke a pushup
k so your bod
on’t curl too
is flat
much)
Page
22
8/18/2019 Python Power Exercise Library
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Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 23
Phase 1: Submission Stamina
Day 1
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ood1.
Grab a
2.
Curl th
3.
Perfor
4.
Maintai
5.
Keep th
6.
When y
7.
Lower t
ic Wong Training Syste
orninB and stand i
BB up and ho
a Good Mor
n a slight ben
e bar close to
our hamstring
he bar, perfor
ms / EricWongMMA.co
g Curln good postur
ld it at the to
ing/Stiff ‐leg D
in your knee
your body the
s tighten at th
m another cur
m / All rights reserved
with should
position
eadlift (BB sta
, keep weight
whole time
e end ROM, s
l and repeat
rs back and k
ys at the top
on your heels
ueeze your gl
ees slightly b
osition of the
and your bac
utes and driv
nt
curl)
straight as y
your hips for
u tilt over at
ard to get ba
Page
24
he hips
ck up tall
8/18/2019 Python Power Exercise Library
26/50
opyright © 2011 by Er
ip Ra1.
Lie on y
2.
Raise y
3.
To hit y
4.
Make s
ic Wong Training Syste
ses Mour back with
ur hips off th
ur obliques,
re you don’t
ms / EricWongMMA.co
knees bent, s
ground cont
im your hip f
rop the MB o
m / All rights reserved
ueezing a MB
acting your a
r the same si
n your face…
between you
s
e armpit as y
his is your off
legs, just abo
u raise up
icial disclaime
ve your knees
r. :)
Page
25
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ope1.
Sit on a
2.
Sit up i
3.
Keepin
4.
Once at
ic Wong Training Syste
ammseated row m
good postur
your elbows
the end ROM
ms / EricWongMMA.co
r Curlachine with a
ight to your si
of the curl, p
m / All rights reserved
owrope handle o
des, perform
werfully pull
r weave a tow
hammer curl
our shoulder
el through a si
using your bi
down and ba
ngle handle
eps
ck giving a go
d squeeze at
Page
26
the end
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ip Ex1.
Grab a
2.
Roll do
3.
Place t
4.
Drive y
5.
Hold thi
6.
Lower
ic Wong Training Syste
ensioB and sit on
n until your
e DB on your
ur hips up hig
s top position
own under co
ms / EricWongMMA.co
s SBSB
ead, neck and
hips
h pushing thr
as you breath
ntrol relaxing
m / All rights reserved
upper back a
ugh your hee
e naturally
your glutes br
e resting on t
ls and firing y
iefly then rep
e ball
ur glutes
at
Page
27
8/18/2019 Python Power Exercise Library
29/50
opyright © 2011 by Er
prawl1.
Stand i
2.
Sprawl
ic Wong Training Syste
a fighting sta
ut kicking yo
ms / EricWongMMA.co
nce
r legs to one
m / All rights reserved
ide and pushi
Slith
ng your hips t
herin
the floor
ng ircui
Page
28
it
8/18/2019 Python Power Exercise Library
30/50
opyright © 2011 by Er
corpi1.
Start in
2.
Rotate
3.
Swing t
4.
Keep th
5.
As this i
6.
Push yo
ic Wong Training Syste
n Stria pushup posi
our body up
e leg back th
e left leg goin
s happening, l
urself back up
ms / EricWongMMA.co
etion
o your left ha
ough as you r
through and
ower yourself
and return to
m / All rights reserved
d stays on th
tate down so
bring it up an
down into a P
the start posi
ground and
both hands a
over your rig
ushup
ion and repe
ick your left l
e on the grou
ht leg, ‘strikin
t on the othe
g straight ou
nd again
’ the ground
side
ith your left
Page
29
oe
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
op in1.
Hop bo
2.
Staying
3.
Roll ba
4.
Don’t l
ic Wong Training Syste
to Breh feet in as cl
compact, brin
k onto your b
t your head hi
ms / EricWongMMA.co
akfallse to your ha
g your hands
tt, then spine
t the ground
m / All rights reserved
nds as you ca
ff the ground
as you slap y
hen doing th
ur arms on th
breakfall
e ground to p rform a brea fall
Page
30
8/18/2019 Python Power Exercise Library
32/50
opyright © 2011 by Er
riang1.
Raise y
2.
Bring y
3.
As you’
4.
Lower
ic Wong Training Syste
esur hips off th
ur right hip t
e doing this,
own under co
ms / EricWongMMA.co
ground by co
wards your ri
ross your righ
ntrol and rep
m / All rights reserved
ntracting you
ht armpit
t knee over yo
at on the oth
abs
ur left ankle
r side
Page
31
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
tand i1.
Situp a
2.
Bring y
3.
Swing t
4.
Keep y
5.
Stand u
ic Wong Training Syste
n Based post one ar
ur hips off th
e same leg o
ur free arm u
p by stepping
ms / EricWongMMA.co
up back be
ground
the arm that’
guarding you
back
m / All rights reserved
ind you
s posted so th
r face
foot lands b side the post d hand
Page
32
8/18/2019 Python Power Exercise Library
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Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 33
Phase 1: Submission Stamina
Day 2
H R
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ear H1.
Sit on a
2.
Sit up i
3.
Grab th
4.
Flex yo
5.
Pull you
ic Wong Training Syste
ug Roseated row m
good postur
e rope and fla
r elbows in b
r shoulder bla
ms / EricWongMMA.co
achine with a
e your elbow
inging your h
des together
m / All rights reserved
rope handle o
out so your a
nds towards
nd squeeze y
r weave a tow
rms are parall
our shoulders
ur biceps as
el through a si
el to the grou
owerfully as
ngle handle
d and your p
ou can
lms are facin
Page
34
the floor
A SB P P
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
-Arm1.
Grab a
2.
Keep th
3.
Simulta
4.
Lower
5.
Keep y
ic Wong Training Syste
SB PoB and setup
e DB on your
neously drive
own back to t
ur hips up hig
ms / EricWongMMA.co
er Pren a SB with h
hest and you
he DB up and
he start positi
h the whole ti
m / All rights reserved
ssad, neck and
opposite arm
pull your oth
n
e
upper back on
pointing strai
r arm down r
the ball
ght up
lling onto thi arm slightly
Page
35
at Bar 1 Ar Row
8/18/2019 Python Power Exercise Library
37/50
opyright © 2011 by Er
at Bar1.
Use a f
2.
Setup i
3.
Keep th
4.
Maintai
5.
Pull you
ic Wong Training Syste
1-Art bar or wrap
a 1‐arm row
e shoulder bla
n a neutral spi
r shoulder bla
ms / EricWongMMA.co
Rowa towel aroun
position with
de of the post
ne as you pull
de back a the
m / All rights reserved
d a DB handle
our hand dire
ed arm down
the weight u
top of the mo
ctly under yo
and back
towards you
ion
r shoulder an
hip (not ches
knee directl
t) engaging yo
under your h
ur lats
Page
36
ip
eg C rls wit MB S ueez
8/18/2019 Python Power Exercise Library
38/50
opyright © 2011 by Er
eg C1.
Lie dow
2.
Place a
3.
Bridge
4.
Pull the
5.
Drive y
6.
Revers
ic Wong Training Syste
rls witn on your bac
MB between
our hips so y
SB in using yo
ur hips up at
the motion a
ms / EricWongMMA.co
MB S on the floor
our knees an
ur body is flat
ur hamstrings
he same time
d make sure
m / All rights reserved
ueezith your feet
keep it sque
and bring you
so your hips
ou don’t lose
up on a SB
zed tight
r heels as clos
on’t bend at
the squeeze
e to your butt
ll
n the MB
as you can
Page
37
ussia Twis s MB
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
ussia1.
Lie dow
2.
Crunch
3.
Keep y
4.
Lower
5.
Repeat
ic Wong Training Syste
Twisn on your bac
up and slam t
ur shoulder bl
ack down un
slamming the
ms / EricWongMMA.co
s MBwith your kn
e MB on the
ades off the g
er control an
ball on the ot
m / All rights reserved
ees bent holdi
round on on
round as you
touch the M
er side
ng on to a MB
side
lam the MB t
on the groun
overhead
the other sid
d above your
e
head
Page
38
B Sw ng Cu ls
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
B Sw1.
Start wi
2.
Genera
3.
Keepin
glutes a
4.
As you’
5.
Keepin
ic Wong Training Syste
ng Cuth 2 DBs by yo
e some mom
a slight bend
nd come up t
e coming up,
a fluid motio
ms / EricWongMMA.co
lsur sides
ntum with th
in your knees
ll
curl the weigh
, push the w
m / All rights reserved
DBs so you c
and your wei
ts up
ights forward
an kick them
ht on your he
(don’t just let
ack behind y
ls, drive your
them drop) a
u with straigh
hips forward
d repeat the
t arms
owerfully wit
wing/curl mo
Page
39
h your
vement
eg S oop
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
eg S1.
Start in
2.
Kick on
3.
Swoop i
the star
4.
Repeat
ic Wong Training Syste
oopa ‘quad squat’
leg straight t
t around and
t position
on the other s
ms / EricWongMMA.co
position
hrough betwe
nder your op
ide
m / All rights reserved
en the opposi
posite leg, ju
e leg and arm
ping off the g
round with th leg that’s on the floor, ret
Page
40
rning to
nvert d ISO ows
8/18/2019 Python Power Exercise Library
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opyright © 2011 by Er
nvert1.
Hang u
2.
Make s
3.
Pull you
4.
Make s
ic Wong Training Syste
d ISOder a bar wit
re your spine
rself up for a
re you breat
ms / EricWongMMA.co
owsyour feet on
is straight the
ouple of reps,
e naturally as
m / All rights reserved
the floor or u
whole time
then hold at
you’re holdin
on a SB
he top, squee
isometrically
zing your sho lder blades d wn and back
Page
41
8/18/2019 Python Power Exercise Library
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Copyright © 2011 by Eric Wong Training Systems / EricWongMMA.com / All rights reserved Page 42
Compensatory
Stretches
obra
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obra1.
Lie face
2.
Press y
3.
At the t
4.
Hold fo
ic Wong Training Syste
down with yo
urself up kee
op, push your
30 seconds
ms / EricWongMMA.co
ur hands und
ing your hips
chest out, pin
m / All rights reserved
r your should
on the groun
h your shoul
rs
and reversin
ers down and
the curve in
back and pull
our spine
your chin in
Page
43
rist Flexors
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1.
Get in a
2.
Turn on
3.
Lift you
4.
Keep y
5.
Hold fo
ic Wong Training Syste
4‐point positi
e hand so you
r other hand o
ur elbow strai
30 seconds
ms / EricWongMMA.co
on on your ha
r fingers point
ff the ground
ght and hand
m / All rights reserved
nds and knees
towards your
and sit your b
flat on the gro
knees
tt back slowl
und the whol
to stretch yo
time and do
ur wrist
’t overstretch
Page
44
inger /Thu b
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g1.
Sit or st
2.
Pull the
ic Wong Training Syste
and and rotat
thumb and e
ms / EricWongMMA.co
one hand to
ch finger with
m / All rights reserved
ards
your other h
nd holding a 0‐20 second stretch for each
Page
45
ip Flexor (P oas)
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p1.
Put you
2.
Stay tal
3.
Keep y
4.
Once in
5.
Hold fo
ic Wong Training Syste
r right knee o
l and contract
ur abs contra
position, rais
30 seconds
ms / EricWongMMA.co
the ground a
your abs, tryi
ted and slowl
your right ar
m / All rights reserved
nd your left fo
g to tuck you
y move your h
up towards
ot down in fr
tail between
ips forward, t
the ceiling an
nt of you
our legs (it w
is will increas
slightly side
on’t move mu
e the stretch i
end your tors
ch)
n your hip
o over to the
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46
left side
ip Flexor (R ctus F moris)
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1.
Start wi
2.
Step fo
3.
Slowly
4.
You’ll f
5.
Hold fo
ic Wong Training Syste
th both hands
ward with yo
et up
tall
taki
el a strong str
30 seconds
ms / EricWongMMA.co
and knees on
r left foot so i
g both
hands
etch right do
m / All rights reserved
the ground a
t’s flat on the
off the
groun
n the middle
d place your
ground
of your thigh
ight foot up on a SB, bench r a chair
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47
ablet p (Bic ps an Pecs
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1.
Sit on t
2.
Keepin
3.
Look st
4.
Pinch y
ic Wong Training Syste
e ground wit
your elbows
aight up
to
th
ur shoulder b
ms / EricWongMMA.co
your knees b
traight, bridg
e ceiling
lades down a
m / All rights reserved
ent, feet flat a
up and try t
d back the w
nd hands behi
get into a tab
ole time, pus
nd you, finger
letop position
ing your ches
s pointing aw
t towards the
y from your b
ceiling
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48
ody
ats
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1.
Stand n
2.
Grab it
3.
Try to
r
ic Wong Training Syste
ear a pole you
ith one hand
lax the
arm
a
ms / EricWongMMA.co
can grab or d
and sit your
s much
as
pos
m / All rights reserved
or frame
utt back back,
ible so
you
ca
turning your
n stretch
you
orso in towar
lats
ds the arm th t’s grabbing
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49