Month: August 2018

Half arabesque

• Wall rollers [5] + Needle pull-up [5,10] x 3
• Scap clocks [2,4] + Needle rotations [5] x 2
• Scaption press (FF) + Needle-pikes OR Hinge rows [10] x 2
• Single arm prone DB rows [7] + ½-½ arabesque pulls [3,5] x 2

Pull-up

• Pain potty [10] + Horizontal row [5,10] x 2-3
• Standing low row [10] + Arch ups [5] x 3
• peanut sleeper [10,15]  + Negative PU (cluster) [5,10] x 3

Skin

• Jefferson Curl [4,6] + Tabletop hold [3,6 x 10 sec] x 3
• Handcuff squat [30,60 sec]+ Twist mountain climbers [10,20] x 3
• Isometric dowel ext. w/ block [45 sec] + Two arm inversion pull [5,8] x 3
• Prone swimmers [3] + skin (w/ spot) [4,5] 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
• Serratus roll-out [5] + Grounded meathook pull (two-arm) [3,5] x 2
• Lunge thoracic twist [5] + Band supported meathook [2,5] x 2
• Pistons [max] x 2-3

Roll-up

• • Scap push-up [20] + Standing T-lift [5,9] x 2
  • Scaption press (FF) + Invert tuck cross fly [3,6] x 2
  • Prone swimmers [4,5] + invert bench manna OR bench manna [3,5] x 2
  • Scap clocks [2,3] + Tuck roll-up OR Roll-up x 3

Continous back rolls

• Hollow body hold [45,60 sec] + False grip needle pull-ups [5] x 2-3
• Server external rotation [4,6 x 10 sec hold] + Tuck support to invert tuck OR  Support to needle [2,5] x 2-3
• Depth push-ups [5,10] + Bent arm support planche OR support planche rocks x 2
• Dips [5] + Back up rise (banded) x 2

Continous back rolls

• Wrist push-ups [7,9] + False grip hang (rings) [max] x 2
• False grip crushers [10] + False grip needle pull-ups [5] x 3
• Support press [4,6 x 10 sec hold] +  Support to needle [2,5] x 2-3
• Bent-arm floor planche hold [max] + Back up rise (banded) x 2  
• Continuous back roll practice

Back Balance

• Miniband hip extension arcs [10] + Ground press to Back Balance [2,3] x 1-3
• 1-arm scap push-up (with lean) [10] + Straddle support twist [4,7] x 2-3
• Lunge thoracic twist (PAILS/RAILS->8/4 sec) [5] + clamshell swings [5] x 1-3
• Back balance practice OR Spinning back balance OR back balance to front balance

Meathook

• Capsule stretch (FF) + Weighted Russian twist [15]  x 2
• Thread the needle [10] + Meathook switch (high OR low) [5] x 2
• Banded scap retraction [10] + Static Meathook hold [5,10 deep breaths] x 2
• Thoracic wall rotation [10] + Grounded meathook pull [5,7]  x 3
• Meathook w/ spin, orbit (w/ spin) OR swing (w/ spin) x play

Levers

• Prone bench press [5,7] + Superman Hold [4×10 sec] x 2
• Clavicle softener [1 min] + Flat back skin [3,5] x 2
• Serratus roll-out  [5] + Milkshakers OR knees to elbows [10] x 2
• Gut smash [1 min] + Lever tic-tocs (banded) [3,5]  x 1-3

Sequence

• Use Steven’s straps generator:(https://rockarts.github.io/strapsroutinegenerator/) with 3-6 moves or
• Meathook (spin) , Figure-4 climb, back balance, front balance, meathook, needle to backlever, skin