Month: June 2018

Prep

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

Back Balance

• Single arm cross press out [3,5] + ½ support planche [max,30 sec] x 2
• Armbar [60 sec] + Support swing [5,7] x 2
• Swim clubbers [3,5] + Ground press to Back Balance OR Back Balance switch prep [3,5] x 1-3
• Lunge thoracic twist (PAILS/RAILS->8/4 sec) [5] + Single arm straddle planche switches [3,5] x 2
• Banded Clamshell (4 sec lower, 2 sec raise) [15] + Back Balance practice (w/s pin) OR Preset Back balance x 2-3

Muscle-up

• Dumbbell horizontal prone rows [7,9] + Ring dips [4,10] x 2
• Dowel crucifix (PAILS/RAILS: 8 sec /4 sec) [7,10] + Ground support muscle-up OR Block assisted negative MU OR negative MU [3,5]  x 2
• Prone shoulder hinges [4,7] + Wrist wrap hang [max,1 min] OR Wrist wrap Pull-up [5,7] OR Isometric Milkshakers (w/ wrist wrap) [5,9] x 2-3
• Prone double cubans [6,9] + Muscle-up practice x 0-3

Hip rolls

• Hip Roll Support + Supine Miniband open straddle (5 sec hold) [5,7]  x 2
• ¼ hip roll (2 sec hold) [3,5] + Cross-body banded press [10] x 2-3
• Hip roll rocks + Barrel roll [6,10] x 3
• Hip Roll (Partner Assist) + Miniband hip extension arcs [10] x 1-2

Switches

• Armbar [1 min] + Meathook to meathook (2-arm, high or low) [10] x 2
• Stick flexion (PAILS/RAILS 10/10 sec) + Meathook to nutcracker (high) OR Meathook to straddle needle [3,5] x 2
• Swim clubbers [4] + Meathook to nutcracker (low) [3,5] x 2
• Hook switch practice x 3 OR Pistons [max,10] x 5  

Switches

• Armbar [1 min] + Meathook to meathook (2-arm, high or low) [10] x 2
• Standing RMH pulls (w/band) [10] + Needle lower to RMH [2,3] OR 2-arm high switch [2,3] x 2-3
• Server external rotations (w/ theraband) [10] + Meathook to needle (straddle-match) [4,7] x 2
• Hook switch practice OR 2-arm high switch (release) OR Pistons [max,10] x 5

Knee rolls

• Swim clubbers [4] + Meathook to 1-arm-1-foot OR Tension foot mount x 1-2
• Capsule stretch [30,60 sec] + 1-arm-1-foot straps climb [5] x 2
• Prone hip glides [5] + ½ knee rolls [3,5] x 2
• Single arm banded scap pulls [10] + Full knee roll (kick out) x 2

Knee rolls

• Swim clubbers [4] + MH to 1-arm-1-foot OR Tension foot mount (go back to meathook, take foot out of straps) [3] x 1-2
• Capsule stretch [30,60 sec] + Rope climb (no legs) [1,3] x 2
• Prone hip glides [5] + ½ knee rolls (w/ spin) [3,5] x 2
• Single arm banded scap pulls [10] + Full knee roll (kick out, w/ spin) OR  Full knee roll (drop, w/ spin) x 2-3

Hip rolls

• Wrist push-up [10] + Uneven grip pull-up (on corde) [3,10] x 2
• Axial Hip rotations [5,8] + Hip roll support [~20 sec] x 2
• Miniband hip extension arcs [10] + Hip rocks (focus on initiating with inner-leg swing) [3,5] x 2
• Lunge thoracic twist [5] + Hip Roll (Partner Assist) x 2-4