Month: July 2018

Prep

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

Skin

• Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
• Jefferson Curl [4,6] + plank rock [5] x 2-3
• Swim clubbers [2,4] + Press to skin [3,6] x 2-3
• Banded spinal segmentation [10] + Skin (w/ spot) [3,6]  x 2-3

Meathook

• Armbar [60 sec] + Tuck rocks [5,15] x 3
• Server external rotation [4,6 x 10 sec hold] + Seated Russian twist [10] x 3
• Band supported Meathook [2,5] + Wall rollers [5,7] x 2

Meathook

• Server external rotation [4,6 x 10 sec hold] + Seated Russian twist [10] x 3
• Armbars [60 sec] + Negative pull-up  [5,7] x 3
• Wall rollers [5,7] + Band supported MH [2,5] x 2

L-sit support

• Scap push-ups [10] + Hollow body hold [30 sec] x 3
• Support press [30,90 sec] + wrist push-up [8,10] x 2

Prep

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

L-sit support

• Scap push-ups [10,15] + Hollow body sit-up [10,15] x 3
• Support press [30,90 sec] + wrist push-up [8,10] x 2
• L-sit on parallettes [90,120 sec total] + Psoas march [3] (each break) x 1

Skin

• Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
• Jefferson Curl [4,6] + Twist mountain climbers [10,20] x 3
• Swim clubbers [2,4] + Press to skin [3,6] x 2-3
• Banded spinal segmentation [10] + Skin (w/ spot) [3,6]  x 2-3

Continous back rolls

• Banded spinal segmentation [10] + False grip needle pull-ups [5] x 2-3
• Wall rollers [10] + Bent arm forward support [5×3 sec] x 2
• Hinge row [7,10] + Tuck support to invert tuck [2,5] x 2-3
• Dips [5] + Body curls [5] x 2

Back Balance

• Miniband hip extension arcs [10] + Ground press to Back Balance [2,3] x 1-3
• Plank rock [5,7] + Support swings [5,7] x 2
• Back Balance switch (OR prep) [3,5] + Prone straddle raises [10] x 2-3
• Back balance practice

Roll-up

• Scaption press (FF protocol) +  (L-sit) support cross fly [5,7] x 2
• Double Fondas [7,10] + Invert Bench Manna OR Roll-up forward press [5] x 2
• Capsule stretch (FF protocol) + T lift-off [8,10] x 2
• Scap push-up (banded) [15] + Tuck roll-up OR Roll-up x 3

Back Balance

• Swim clubbers [4,5] + Banded plank twist [5] x 2
• Prone straddle raises [7,8] + Straddle support planche [max] x 3
• 1-arm scap push-up [10] + Straddle support twist [4,7] x 2-3
• Back balance practice OR Back balance to Straddle support planche

Switches

• Armbar [1 min] + Meathook to meathook (2-arm, high or low) [10] x 2
• Swim clubbers [4] + Toes-to-straps [4,8] OR Kness-to-elbows [6,12] x 2
• Server external rotations  [6×10 sec hold] + Needle lower to RMH [2,3] OR 2-arm high switch [2,3] x 2-3
• Hook switch practice OR 2-arm high switch (release) OR Pistons [max,10] x 5

Hip rolls

• Supine Miniband open straddle (5 sec hold) [5,7] + Hip roll support [~20 sec] x 2
• Straddle Barrel roll [10] + Hip Roll Rocks (inner-leg swing) [3,5] x 2-3
• Miniband hip extension arcs [10] + Hip Roll (Partner Assist) x 2-4
• Static hip roll on block [3,5] + Hip roll practice