ryan ferguson workout

Grab the bar with an overhand grip slightly wider than shoulder-width apart. Your posture should remain upright, and your front knee should stay above the front foot. It hasnt changed at all except for the rowing machine. Take 10 cards out of your deck and place them on the floor about three to four inches apart. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level. Ha, I would make a workout partner out of the horse-sized duck, pets out of the duck-sized horses (so awesome), and I have Kathleen Zellner so there . Repeat. It was good but I think Ryans training style is more conducive to a body part split. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. And thats similar to what you did in prison? There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. Putting It Together: Possible Prisoner Workouts As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. A pistol squat is a one-legged full squat. When its all said and done, youll have completed 210 reps. That was the sound of your soul dying. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. You can adjust your grip width to focus on different muscle groups. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? You get the point, right? I've just recently released a book about surviving prison and how to create your best body. When Ryan Ferguson was locked up in a Missouri jail from 2004 to 2013 after being wrongly convicted of murder, he started a routine where he focused on just one exercise a day. Its a beast to do and will take months to work up to. A Juarez Valley 20 is performed liked this: With repetitions performed in descending order on odd-numbered sets, but in ascending order on even-numbered sets, it is easy to see how the Juarez Valley Method got its name. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. I would do five pull-ups then walk back and forth and then another five pull-ups. The goal is to work your way up so that you can complete 500 reps in an hour. If you have nothing but time your hands, do these workouts twice a day. Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. That was the sound of your soul dying. Line them up 2-4 inches apart. "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Cover photo by Ryan Humiston. You might set up a system where every half hour, you perform 10 push-ups. The only places you really interact are on the card table or on the basketball court. Thats it. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. But how do they do it? Facebook gives people the power to. The Juarez Valley Push-up Merkin Challenge 2. Squat down and place the card you just picked up on top of the second card. There are 300 people in the housing unit, you all go out to the ercise yard. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. I highly recommend each one of them. I would do it for one hour, I would do it for two hours. I always start with a compound move two. In between sets I would do ten pushups, just to get contrastpush/pull. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. You may remember Rocky doing these babies during his epic training montage. Hindu Push-up. For 30+ more push-up variations, check out this post. Better still, they can be done anywhere theres a place to hang from. See the complete profile on LinkedIn and discover Ryan's . Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. I told my dad, I told my girlfriend. A deck of cards has four suits; hearts, clubs, diamonds, and spades. As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon. I had no friends. They had three Smith machines and generally only one was in working order. If you've ever wondered how prisoners get big and ripped without weights, keep reading to learn about the prison workout. Simple, yet supremely challenging. Just like you would be doing it in a gym with fancy equipment, you can do it at home or at a park with common objects. The Backed by Science Hypertrophy Program differs from Ryans typical body part split, instead introducing this 4-day split: He also makes a few small changes to the layout of the program, based on user feedback according to Ryan. Pull your head to one side of the bar for one rep, and then to the other side of the bar on the next rep. Narrow/Wide Grip. The scrawny, basketball-obsessed teenager had been charged in the murder of Columbia Tribune sports columnist Ken Heitholt, based almost entirely on the testimony of Fergusons former friend who had dreamed that the pair were somehow involved. 54.7K followers. Pull yourself up. If you are doing dips at home on a chair, put your feet on something thats slightly higher than your chair and you can do decline dips. Thats not an excuse for not exercising. Besides a few brief stints of freedom, notorious British criminal and troublemaker Charles Salvador (better known as Charles Bronson) has been serving time since 1974. Push-ups are not only beneficial for building muscular endurance and explosive power, but they can be done in a number of variations that allow you to hit your muscles from unusual angles. When Ryan Ferguson was locked up in a Missouri jail from 2004 to 2013 after being wrongly convicted of murder, he started a routine where he focused on just one exercise a day. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). If youre looking for a little guidance, though, here are a few suggestions: This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. There are entire routines to help you accomplish this Herculean feat (and perhaps well hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety. Card tables cause fightsI stayed away from that. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Another day I would do pull-ups. They had more energy. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Eventually, you can take off these training wheels and do a freestanding one. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. Wayfair Huge Deal-A-Thon - Up to 60% off everything! The workouts change every week. * Holding the first card, take a step forward to the second card. THE 9 BEST Prison Workouts with Spreadsheets (2023) - Lift Vault Great for HIIT. Basketball helped me develop a lot of relationships. Then squat down a second time to pick up the second card. You can add cards as your strength and endurance increase. Take an underhand grip with one hand and an overhand grip with the other. Rotate to the other side. Dont have the money for a gym membership or purchasing your own equipment? You never call fouls unless you get really beat up. No pull-up bar? The most daunting thing about Ryan's workouts is the volume. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. In 30 minutes, youll be done with your exercise for the day. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body by Ryan Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. You should look like an upside down human vwith your butt being the point of the v and your head pointing down to the ground. Continue with Recommended Cookies. Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. Now repeat, squatting once per card before advancing on.

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