Month: March 2018

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Wall Fondas [5]

Skin

• Pike unwinds [8,10] + Isometric dowel extension [45,60 sec] x 2
• German hang [30,60 sec] + Table rock [10,15] x 1-2
• Skin OR uneven skin [5] + Prone chicken wings [2] x 2-3

Nutcracker

• Nutcracker divers [7,9] + Cossack stretch [1 min] x 2
• 2-arm nutcracker pulls [2,4] + Kneeling Infinity hovers [10] x 2
• Nutcracker practice + capsule stretch [1 min]

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Wall Fondas [5]

Roll-ups

• Arch-ups [7,10] +  Weighted T lift-off [5,9] x 2
• Invert bench manna [3,7] + Jefferson Curl [5] x 2-3
• Support cross-fly [3,6] + Hollow body (tuck) rock [10,45] x 2

Muscle-up

• Incline row [5,10] + Support (rings) [max] x 1-3
• Ground muscle-up [3,5] + Isometric dowel extension [35,45 sec] x 1-2
• Isometric Milkshakers [4,8] x 3 sec hold  + prone shoulder hinges [3,5] x 2

Meathook

• Seated Russian Twist [10] + Armbar [1 min]  x 1-2
• Grounded Meathook Pull [3,5] + Capsule Stretch [30 sec] x 1-2
• Supine Cuban [5,7] + Hinge Row [5,7] x 2
• 1-arm Meathook (self spot)  + Arch-up [5,8] x 2
• Pistons [max] x 2-3

Footstraps

• Mini-band hamstring curl [max] + PNF lunge stretch [4×10 sec] x 1-2
• Tension foot mount + Maxells  [5,7] x 2
• Straps front split [30,90 sec] + Prone hip glides [5] x 2
• One leg balance (eyes closed) [1 min] +Bent leg lunge balance x 2

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Fist Peng [5]
• Cuban Rotation [8]

Half-moon+Half-arabesque

• Needle rotations [3×4 sec hold] + Thoracic rows [10,15] x 2-3
• Half-moon (w/ spin)  [2,3] + Mackenzies [60,90 sec] x 2
• ½-½ arabesque pulls [3,5] + scap clocks [2,4] x 2
• Sequence: Half-arabesque->nutcracker->half-moon->vertical split

L-sit

• L-sit (straps) [60-70%] + Iliopsoas release [1 min] x 2-3
• Support (rings) [80-90%] + Wall fondas [5] x 3
• L-sit (parallettes) [100%] + Prone hip glides [5] x 2

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Wall Fondas [5]

Back Balance

• Support swing  + Glute max raise [5] x  2
• Clamshell swings + Thoracic rows [12,15]  x 2
• Back balance  (from clamshell) + Prone chicken wings [2] x 2

Single Arm

• Single-arm grooves [5] + Kneeling Infinity hovers [10] x 1-2
• Meathook drags [5] + Capsule stretch x 2
• Weighted Nutcracker pulls [3] + Wall Fondas [5] x 2
• MH to 1-arm needle [3,5] + Armbar [1 min] x 2

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Wall Fondas [5]

Roll-ups

• Arch-ups [7,10] +  Weighted T lift-off [5,9] x 2
• Invert bench manna [3,7] + Jefferson Curl [5] x 2-3
• Support cross-fly [3,6] + Hollow body (tuck) rock [10,45] x 0-2
• Muscle-up practice

Muscle-up

• Incline row (w/ wrist wrap) [5,10] + Support (rings) [max] x 1-3
• Negative muscle-up [3,5] + Isometric dowel extension [35,45 sec] x 1-2
• Isometric Milkshakers [4,8] x 3 sec hold  + prone shoulder hinges [3,5] x 2
• Muscle-up practice

Reverse Meathook

• Meathook leg lifts [3,5] + Windmills [5,7] x 2
• Caro RMH [2,4] + Handcuff squat [1 min] x 2
• Needle lower to RMH [2,4] + Armbar [1 min] x 2-3
• Reverse meathook practice [max time] + Thoracic rows [10,15] x 2-3

Footstraps

• Mini-band hamstring curl [max] + PNF lunge stretch [4×10 sec] x 1-2
• Tension foot mount to Single leg support + Maxells  [5,7] x 2
• Straps front split to Bent leg lunge balance + Prone hip glides [5] x 2
• Tinkerbell [1] + Diamond Frog [2 min] x 2

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Fist Peng [5]
• Cuban Rotation [8]

Arabesque

• Half-straddle needle pull-up [5,9] + Scap clocks [2,4] x 2
• Dips (rings) [4,8] + Thoracic rows [12,15] x 2
• ½-½ arabesque pulls [3 x 5 sec] + prone swimmers [2,4] x 1-2
• Arabesque practice
• Sequence: arabesque->nutcracker->half-moon->vertical split

1-arm 1-leg roll

• L-sit hold [80% effort] + Wall fondas [5] x 2
• Press to shoulder stand [2,4] or partial headstand push-up [3,6] + Leaning wall pike [1,2 min]  x 2-4
• 1-arm 1-leg roll practice + Dumbbell lunge press [6,8] x 2
• Sequence: Muscle-up -> 1-arm 1-leg roll -> arabesque->nutcracker->half-moon->vertical split