If you’ve seen my American Ninja Warrior submission video and some of my recent social media posts than you probably saw this coming…
theplaygroundninja on Instagram
The Playground Ninja Facebook Page
playgroundninj on Twitter
It’s been in the works for a while but I made it official a couple weeks ago. They’ll all be pretty simple but I thought it would be a fun way to document my playground ninja activity.
Thanks for reading, have a great day!
The latest in the Back & Core series, designed as the next progression for intermediate movers or a stand alone for more advanced movers.
Back & Core 5
Pistol Squat Roll Standups
Table Hip Swivel
Side Plank Reach Under
Side Plank Overhead Reach
Beast Hop Throughs
One Arm Squat Thrust
Elbow to Ankle Lunge
Hanging Leg Raise
Hanging Knee Raise
Hanging Side Crunch
One Arm Hang
One Arm Hanging Leg Raise
As I continue to wait for the ever decreasingly likely phone call invitation to American Ninja Warrior, I keep myself busy with varied workouts. The last couple just happen to have been in the gym…
Foam Rolling and Stretching
5 sets of 10-12 reps, increasing weight each set.
Circuit 4 sets
Hanging Iverted Shrugs 10-15 reps
DB Lateral Raise 5 reps
DB Full Raise 10 reps
Bicep Curl (BB or DB) 10-12 reps
Behind Neck Deep Press 8-10 reps
Walking Hop Lunge 24 total steps
~20 Minutes of misc work with no real order or structure, including:
Cable Reverse Flys
…and a few other things I can’t remember at the moment. 🙂
Kneeling Fire Hydrant
Skin the Cat
5 reps, 2 warm up sets and 4 work sets
Circuit, 2 rounds:
Standing Triple Jump
One Arm Hanging
Misc sets of:
Some videos of above exercises…
It’s that time of year again where myself and tens of thousands of other hopefuls apply and are now awaiting word from American Ninja Warrior. In theory the west coast competition happens in mid March which means you’re hoping for a call sometime in February. If March comes around and you haven’t heard anything it pretty much means start training for next year unless you want to be a walk on (which unfortunately means camping out in Venice Beach for a week and a half which most people, myself included, aren’t going to do).
Although 50,000 applicants for 600 spots means the odds are forever not in our favor, most ninjas keep prepared just in case. So I’ve been doing my usual training program the last couple months which has been unstructured, sporadic and intuitive in hopes of keeping a mild baseline of ninja-fit. I’m not nearly where I was last year because life has pushed my priorities elsewhere but I’m still doing ok grand scheme.
In general I still train the same ways and keep as much variety as I can. As a goid example the last week has seen 3 “workouts”…
Mild Ninja training:
Rock Climbing/Basketball Shootaround
Gym: 5 circuits of increasing weight for about 10 reps:
Straight Arm DB Flys
Bridging DB Triceps Extension
Hanging Side Crunch & Skin The Cat
I just bought a razor scooter to incorporate as well and can’t wait to play around on that.
I’ll be sure to share if anything good happens on the ANW front!
Warming up is such a tremendously valuable practice that, particularly as you get older and/or increase the demand on the body, can be an irreplaceable part of your exercise program. Over the years I’ve tried a hundred different things and have found some things work, others don’t and still others kinda work but depend on how I’m feeling that day.
For a warmup, my priority is usually a quick activation of the nervous system and mild muscular stimulation and circulatory pump. Nothing tiring, just something that gets my blood pumping, body loose and mind connected. There’s probably dozens of “best” warmup sequences out there but this Warmup and the couple I’ll share down the road are what work for me.
Warm It Up 1 – Outdoors
*Done outside, bare feet and shirt off but could be done anywhere. This is about 35 different moves – I spend anywhere from 10-30 seconds on each one and keep moving for most of the whole 10 minutes it takes me. Could be done in any order this just my basic preference.
Do it once to warm up well. Twice to really warm up. Three, four or five times and you’ve just worked out.
Heel and Toe Raises
Pronate and Supinate Feet
External and Internal Hip Rotation
Back Breast Stroke
Back Roll Two Sided Toe Touch/V Sit
Back Roll Standup
Back Roll Candlestick Jump
Back Roll Jumping Jack
One Leg Toe Touch and Reach
One Leg Toe Touch and Reach Eyes Closed
Xiaopeng Double Forwards
Upper Body Twists
Bouncing and Shaking
Deep Mountain Climbers
Super Speed Arm Raises
Super Speed Flys
Super Speed Rows
Double Arm Circles (forward and back)
Double Arm Raises (quick)
Pop Pushups/Toe Pops
Drop Pushups to Backward Jump
Bow/Downward Dog Combo
Bow/Prone Crunch Combo
The latest installment. I may or may not be doing number 4 because I may or may not have been asked to stop climbing all over the place while filming this…
Inspired by Tuesday’s workout which only used a corner area of the community center, I headed back over there to explore the possibility of the opposite corner…