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  1. #11
    ad5ly is offline Senior Member
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    Nov 2008
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    For conditioning in the basement you could use two rubber assistance bands or a TRX suspension trainer suspended from a support, and simply place hands in the floor (push up position) with your feet in the loops, and alternately or at the same time bring your knees to your chest getting full ROM. Then do lunges with kettlebells or dumbells. Jumping jacks then Burpees with a push up included. Finish with Russian Cossacks. Do 3-5 rounds of this perhaps..Dennis

  2. #12
    ad5ly is offline Senior Member
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    Also, I forgot to mention, you could do high rep steps between each round..or when ever you feel too tired, and then when you feel rested resume with the rounds...in other words high rep stepping would be your "active rest"...Dennis

  3. #13
    Wolfeye is offline Senior Member
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    Nov 2011
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    I saw an interesting set of exercises in a YouTube video- Native American Scout Training. Also "The Forge" by Sonny Puzikas.

    Here's some that'll directly help:

    Walking squats (take a step, do a squat, repeat with the other foot in front of you)

    Walking one-legged squats (take a step & hook one ankle behind another, do a squat, repeat with the other foot- the back ankle isn't used to push off, just to keep you from falling ovee).

    Weighted walking one-legged squats (same as above, but with a rock/sandbag/kettlebell held to your chest- particularly useful to hook the one ankle behind the other with this one).

    Twisting squats (from The Forge by Sonny Puzikas & you can see it on "From DVD "The Forge" chapter 9"- hard to explain, but you spin while you're going down, your knee & opposite ankle cross, then you untwist on the way back up). It doesn't look like it would work, but you'll feel it.

    Crouching calf-raises (which work the lower calves where the balancing muscle are- get in a full crouch while holding onto something so you don't fall or defeat the purpose, do calf raises, move to doing them one-legged).

    Foot walking (whatever you call it when you scrunch your feet alone to move forward & back).

  4. #14
    GeoffreyLevens is offline Senior Member
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    NB: on twisting squats--they do put a lot of lateral shearing force on knees so you damn well better have excellent stability and muscle strength before starting or invitation to shredded meniscus

  5. #15
    Chris Hansen is offline Senior Member
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    I think I found that native American scout video. They have some interesting stuff in there. It looks like something I could have really gotten into 35 years ago. Now I'm happy just to be able to walk without pain and do a few pushups.

    I had the day off so I went to the park for a hike. The trails were icy I had to be careful. I suppose there's value in that but it's 40 miles of driving and 2.5 - 3 hours of time. It was nice to get out though.

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