R.C. Body Weight Workout with Partner (explained)
A) Wheel Barrow Sprints: One Person in a Push-Up Position and the other grabs their legs. Sprinting from start to a marker 20 yards away. At marker partners switch positions and sprint back to start. Each person sprints 3 times without stopping to rest but simply alternating with partner.
B) Lateral Hurdles: Using the same marker 20 yards away both partners line up perpendicular to the start / finish markers, facing the same direction. The person closest to the finish marker drops down into a kneeling "child's pose" while the standing partner then hops up and over he/she laterally toward the finish marker. Upon landing that partner drops down and allows the other partner to rise up and hop laterally over he/she. Continue this until reaching the finish marker and then FACING THE SAME DIRECTION begin moving laterally back toward the start marker.
C) Partner Hamstring Curls with Plyo Push-Ups: One person kneels while the other gets behind them and clasps their ankles with both hands while kneeling down on the soles of their feet. Keeping your hand up in front of your chest you're going to very slowly begin dropping your torso forward while using your hamstrings to slow your descent. As soon as your hands contact the ground you want to explosively press yourself back up to the kneeling position. Repeat this for 6-8 reps before switching positions with your partner. Complete 3 alternating sets.
D) Partner Leg Press and Partner Standing Press: One person lies in the supine position and draws both knees into the chest. The other person faces away while gently sitting down onto the soles of their partner's feet. The "top" person should draw both arms across their chest, tuck the chin tightly down to the chest and brace their core. The "bottom" person is going to explosively press both feet upward and outward launching their partner into the air. Repeat this for 6-8 reps before both partners come to standing. The person who was on the "top" for the leg presses is again going to face away from their partner while bracing arms, chin and core as they slowly lean back into their partner. The "bottom" person (whom is now in the back) is going to extend both arms forward to slow their partners descent toward them and draw them into their chest before explosively pushing /pressing them forward. Repeat this for 6-8 reps before returning to the Leg Presses and alternating positions.
* Perform 3 Supersets of 6-8 reps for each person.
E) Partner See-Saw Pulls & Cross-Clap Push-Ups: Both persons stand facing each other and reach across to grab the other by the right hand wrist. One person is then going to slowly sit down and back while the other continues to stand but leans down into he/she. As soon as they make contact with the ground you pull them back up to standing and immediately begin your own downward descent. Pull each other up 6 times and then switch over to the opposite (left) arm. Repeat See Saw 6 times on left arm. Both Persons drop down into head to head Push-Up positions about 18"-24" apart. Simultaneously you'll both drop down to the ground and rise back up where you'll then both extend your right hands out in front of each other and slap palms. Repeat this cross clapping motion, alternating hands each rep for a total of 12 reps (or 6 reps ea. hand).
* Perform 3 Consecutive Supersets with No Rest.
F) Wheel Barrow Drops: Same positions as Wheel Barrow sprints only this time the "bottom" push-up position is a static hold. The "top" person holding the ankles is going to randomly release one of the ankles and force the bottom person to hold tight and counter balance using only the core muscles. After 60 seconds alternate positions and repeat for 3 sets each person.
G) Partner Leg Push-Downs: One person lies flat on their back in the supine position. The other person stands over them straddling their head. The "bottom" person is going to grab a hold of the top (standing) person's ankles and then raise both legs up toward the top person's head / torso. The top person is going to forcefully push both of those legs forward and to the left. The bottom person is going to try and keep both feet from contacting the ground and then raise them directly back up. The top person is then going to press both legs forward and to the right alternating form right to left with each rep. for a total of 6-10 on Each Side. Switch positions and repeat (2) twice more = 3 sets.
H) Field or Hill Sprints (100 yards x 10)
1 & 2 / First 2 @ 50% - Jog Back (Warm-Ups)
3 & 4 / Next 2 @ 75% - Jog Back (Take Long Strides)
5 - 10 / Last 6 @ 90%-100% - Jog Back (Explosive Arm & Leg Drive)
Total = 10 Sprints / 2000yd's covered in X
* Pause for 3-5 deep breaths at start line each time.
B) Lateral Hurdles: Using the same marker 20 yards away both partners line up perpendicular to the start / finish markers, facing the same direction. The person closest to the finish marker drops down into a kneeling "child's pose" while the standing partner then hops up and over he/she laterally toward the finish marker. Upon landing that partner drops down and allows the other partner to rise up and hop laterally over he/she. Continue this until reaching the finish marker and then FACING THE SAME DIRECTION begin moving laterally back toward the start marker.
C) Partner Hamstring Curls with Plyo Push-Ups: One person kneels while the other gets behind them and clasps their ankles with both hands while kneeling down on the soles of their feet. Keeping your hand up in front of your chest you're going to very slowly begin dropping your torso forward while using your hamstrings to slow your descent. As soon as your hands contact the ground you want to explosively press yourself back up to the kneeling position. Repeat this for 6-8 reps before switching positions with your partner. Complete 3 alternating sets.
D) Partner Leg Press and Partner Standing Press: One person lies in the supine position and draws both knees into the chest. The other person faces away while gently sitting down onto the soles of their partner's feet. The "top" person should draw both arms across their chest, tuck the chin tightly down to the chest and brace their core. The "bottom" person is going to explosively press both feet upward and outward launching their partner into the air. Repeat this for 6-8 reps before both partners come to standing. The person who was on the "top" for the leg presses is again going to face away from their partner while bracing arms, chin and core as they slowly lean back into their partner. The "bottom" person (whom is now in the back) is going to extend both arms forward to slow their partners descent toward them and draw them into their chest before explosively pushing /pressing them forward. Repeat this for 6-8 reps before returning to the Leg Presses and alternating positions.
* Perform 3 Supersets of 6-8 reps for each person.
E) Partner See-Saw Pulls & Cross-Clap Push-Ups: Both persons stand facing each other and reach across to grab the other by the right hand wrist. One person is then going to slowly sit down and back while the other continues to stand but leans down into he/she. As soon as they make contact with the ground you pull them back up to standing and immediately begin your own downward descent. Pull each other up 6 times and then switch over to the opposite (left) arm. Repeat See Saw 6 times on left arm. Both Persons drop down into head to head Push-Up positions about 18"-24" apart. Simultaneously you'll both drop down to the ground and rise back up where you'll then both extend your right hands out in front of each other and slap palms. Repeat this cross clapping motion, alternating hands each rep for a total of 12 reps (or 6 reps ea. hand).
* Perform 3 Consecutive Supersets with No Rest.
F) Wheel Barrow Drops: Same positions as Wheel Barrow sprints only this time the "bottom" push-up position is a static hold. The "top" person holding the ankles is going to randomly release one of the ankles and force the bottom person to hold tight and counter balance using only the core muscles. After 60 seconds alternate positions and repeat for 3 sets each person.
G) Partner Leg Push-Downs: One person lies flat on their back in the supine position. The other person stands over them straddling their head. The "bottom" person is going to grab a hold of the top (standing) person's ankles and then raise both legs up toward the top person's head / torso. The top person is going to forcefully push both of those legs forward and to the left. The bottom person is going to try and keep both feet from contacting the ground and then raise them directly back up. The top person is then going to press both legs forward and to the right alternating form right to left with each rep. for a total of 6-10 on Each Side. Switch positions and repeat (2) twice more = 3 sets.
H) Field or Hill Sprints (100 yards x 10)
1 & 2 / First 2 @ 50% - Jog Back (Warm-Ups)
3 & 4 / Next 2 @ 75% - Jog Back (Take Long Strides)
5 - 10 / Last 6 @ 90%-100% - Jog Back (Explosive Arm & Leg Drive)
Total = 10 Sprints / 2000yd's covered in X
* Pause for 3-5 deep breaths at start line each time.