Legs of Spiderman

Despite Andrew’s warnings (see the forum) many of you out there are keen to try and have indeed been trying the exercises from the latest instructional movie in the members’ section. To satisfy demand below you’ll find a basic circuit that I sometimes run using the exercises contained in the movie. This is being presented in S&L as the amount of pain experienced makes this a serious pain endurance snake. Good luck.

Warm Up

Side to side deep squat stretch – move across to one side into a toe down position – after 2 or 3 secs of light bouncing roll the toe on the outstretched leg upward – transfer weight to the other side and repeat – 6-10 reps each leg

Side to side deep squat stretch – this time rapidly move from side to side into the toe up position – 10 reps each leg

Using the Bench

Toe down half squat – 10 reps each leg
Toe up half squat – 10 reps each leg

Toe down half squat into jump – 10 reps each leg
Toe up half squat into jump – 10 reps each leg

Add weight and perform the previous 4 exercises again. The heavier the weight the less reps you do. I often take a weight that limits me to 5 reps.

Go Deeper using the Bench...

Toe down deep squat – 10 reps each leg
Toe up deep squat – 10 reps each leg

Toe down deep squat into jump – 10 reps each leg
Toe up deep squat into jump – 10 reps each leg

Add weight and perform the previous 4 exercises again. The heavier the weight the less reps you do. I often take a weight that limits me to 5 reps.

Pistols

10 reps each leg to warm up

Use the bench and a Hindu style single leg squat to perform elevated pistols – 10 reps each leg

Add the jump for 10 reps and then add weight as before

Finish up with some stretching and hobble home.