Psycho Squad performing Afterburner #4 during the 03/27/2008 training session.
Afterburner #4
1. 2 minute L-P-J-Ts
2. 1 minute vertical leg scissors
3. 1 minute horizontal leg scissors
4. 1 minute leg helicopters
5. 1 minute one-arm push-ups (alternate arms on command to SWITCH)
(Note: round trip cardio sprints are assigned to each individual on a rotating basis throughout Afterburner #4.
Horizontal Leg Scissors
Horizontal leg scissors help strengthen the groin, hip, and abdominal muscles. Lay flat on your back and raise your legs together about 2" off the floor. Spread the legs as far apart as possible. Swing the right leg to the far left while swinging the left leg to the far right under the right leg. For the next alternation, drop the right leg slightly so the left leg passes over it. Repeat the movements at high tempo keeping the legs straight. Do not let the knees bend. The lower leg should be about kept about 2" off the floor during the drill.
Inverted leg claps
Inverted leg claps help strengthen the arms, back, and hip muscles. Drop down into the push-up position with hands shoulder width and legs together. While keeping the hands at shoulder width, "fire" the legs as far apart as possible and then "whip" them back together. Repeat the movements at high tempo.
Helicopters
Leg helicopters help strengthen the groin, hip, and abdominal muscles. Lay flat on your back, put your hands under your bottom for support. Keep both legs together and raise them about 2" off the floor. Swing both legs to the far right and rotate them continuously in a counter-clockwise circular motion. The bottom of the circle should be maintained about 2" off the floor. Keep the legs together and do not let the knees bend. Try to keep the body in a horizontal plane flat on the floor. The direction of rotation is changed by the command SWITCH. The drill name "helicopter" is derived from the motion of the main rotor of a helicopter.
Pillboxes
Pillboxes help improve balance and strengthen the legs and hip muscles. Drop into a Cossack low squat with arms folded in front and "fire" out a right kick followed by a left kick. Remain in the squat, pivot 90° to the right and repeat the kicks. Continue pivoting and kicking every 90° in a clockwise circular movement. Try to maintain the original pivot point during the drill. Do not "wander" all over the place. Repeat the movements at high tempo. A single pillbox covers 360°. The drill name "pillbox" is derived from the German circular machine gun implacements used during WWII.
Cardio Sprints with obstacles
Cardio sprints with obstacles help improve the body's cardio capabilities and strengthen the legs. For indoor drills, use blue paint masking tape to mark each end of the sprint course. Place orange safety cones at intervals down the center of the course. Have the participants perform sprint circuits as fast as possible around the cones.
L-P-J-Ts
L-J-P-Ts (Lunge /Pillbox/Jumping jack /Thrust with pushup/clap/yell) are an excellent cardio drill to improve balance as well as strengthen the legs and arms. Start with the feet together and arms at sides. Perform a right forward lunge followed by a left forward lunge. Drop into a low Cossack squat with arms folded over each other in front and perform a single pillbox. Leap up into the vertical position and perform a single jumping jack. Drop down and "fire" out into a rear leg thrust with feet together and hands about shoulder width. While in the down position, perform a single pushup with clap /yell. Leap back into the starting position and repeat the movements at high tempo. Make sure to shoot the lunges, kicks, and thrusts out at high velocity. Transitions between positions should be performed crisply and as rapidly as possible.
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Psycho Squad #2 composite drill 04-24-2008by SquadofPsychos2,957 views
Ummm, can you say intense.
GeNeStRoNg 2 years ago
Look forward to seeing tougher exercises this Thursday!!
fghtgirl 4 years ago