Download - Convict Conditioning Log
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Neck
Shoulders
Chest
R. Arm
L. Arm
R. Forearm
L. ForearmR. Hand
L. Hand
Waist
Hips
R. Thigh
L. Thigh
R. Calf
L. Calf
Neck
Shoulders
ChestR. Arm
L. Arm
R. Forearm
L. Forearm
R. Hand
L. Hand
Waist
Hips
R. Thigh
L. Thigh
R. Calf
L. Calf
2014
2015
M
e
a
s
u
r
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m
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n
t
s
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Weigh-ins
2014
June
July August September October November December
January February March April May
June
2015
January February
August September October November
March April May
DecemberJuly
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Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Step 7 Step 8 Step 9
Pushups
Squats
Pullups
Leg Raises
Bridges
Handstand
Pushups
Grip
Fingertip
Pushups
Calves
Neck
Lateral
Chain
Progress Chart
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StepStep
Step Set 1 Set 2 Set 3
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
StepStep
Step Set 1 Set 2 Set 3
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
StepStep
Step Set 1 Set 2 Set 3
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
StepStep
Step Set 1 Set 2 Set 3
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
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Devote a good chunk of time working on your fundamental
strength. Lots of focus on squatting and leg raises will strengthen
the muscles of the back and hips, and make the waist more
supple. By the time you have masteredClose Squats and Hanging
Knee Raises (both Step 6 of each series), you'll be ready to start
tackling the Bridge series movements.
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Beginners are advised to masterClose Pushups
(Step 6 of the regular Pushup series) before even
beginning Step 1 of the Handstand Pushup series. Doing
so will condition your hands, forearms and shoulder girdle
to the rigors of supporting the entire bodyweight.
Mastering Uneven Pushups (Step 7) will also strengthen
the rotator cuffs and help to iron out any pre-existing
shoulder problems before you attempt to support yourentire bodyweight in the inverse position.
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