Month: January 2019

 

Half arabesque

• Reverse chicken wing [max time] + Half straddle needle pull-up [3,5 x 3 sec hold] x 2
• Miniband Side leg lifts [5×5 sec hold] + Wide grip lock-off [5×5 sec] x 2
• Scap clocks [2,4] + ½-½ arabesque pull [3,5] x 2
• Half-arabesque practice + Hinge row [5,7] x 2-3

Meathook

• Capsule stretch (½ FF) + Seated russian twist [10] x 2
• Armbar [60,90 sec] + Needle pike [10,15] x 2
• Plank crossover walk [7,10] + Ground meathook lifts/hold [5,7] x 2
• Serratus roll-out [5,7] + Meathook switches [3,5] (w/ band ) x 2
• Elbow side plank [30,60 sec] + Pistons [4,12] x 3

L-sit

• Scap push-ups [10,15] + Hanging L-sit [5×5 sec] x 3
• Support [30,90 sec] + wrist push-up [8,10] x 2
• Hollow body sit-ups [8,12] + Psoas march [10] x 3
• L-sit (tuck) hold [3,7 x 5 sec] + Gut smash [1 min] x 3

Meathook

• Thoracic wall rotation [5] + Banded skiers [7,9] x 2
• Pain potty [10] + Landmine press [10]  x 2
• Capsule stretch (½ FF) + Grounded meathook pull [5] x 3
• Serratus roll-out [5] + pistons [max] x 3
• Meathook switches x 0-2

L-sit

• Scap push-ups [10,15] + Double Fondas [5] x 3
• Support press [7,12] + Banded standing pike (FF) x 2
• Bench butt-ups [5] + Psoas march [10] x 3
• L-sit (tuck) hold [3,7 x 5 sec] + Gut smash [1 min] x 3

Support cross

• T lift-offs [5,7] + Support press [10] x 2-3
• Isomteric banded cross [10] + skin the cross [3×5 sec] x 2
• Armbars [90 sec] + plank cross-over walk [10] x 2
• Clavicle softner [1 min] + Support cross [3×5 sec] x 2-3

Skin

• π/4 backlever [1,2 min] + Isometric dowel ext [30,60 sec]  x 2
• Banded Maxells [5,7] + ironman (w/ ankle weights) [max time] x 2
• Tuck backlever pulls (banded) [5] + Anterior shoulder smash [1 min]  x 3
• Static backlever (banded) [90% max time] + peanut rhomboid [1 min] x 1-3

Roll-ups

• Isomteric banded cross [10] + support cross L-sit flys [5,7] x 2
• Armbar [90,120 sec] + Skin the cross [3,5] x 2-3
• Weighted Halo [10] + Cross pull outs [3,5] x 2
• Roll-up practice OR Invert bench mana x 3

Levers

• π/4 backlever [1,2 min] + Isometric dowel ext [30,60 sec]  x 2
• Banded Maxells [5,7] + Flatback skins [4,7] x 2
• Backlever pulls (banded) [5] + Anterior shoulder smash [1 min]  x 3
• Static backlever (banded) [90% max time] + clavicle softner [1 min] x 1-3

Back Balance+ archer

• Miniband dumbell press-out [8,10] + Archer arcs [3,5] x 2
• Support planche [max] +Invert tuck to 1-arm lock-off [3,5] x 2
• Back balance twist on block [5] + BB practice (w/spin) x 2
• Archer (from front balance) + Assisted 1-arm pull-ups [5,7] x2

Swings

• π/4 backlever [1,2 min] + straps front flip [3,5] x 3
• Hollow body hang [1,2 min] + Running swings [10] x 3
• Figure 4 (to support) + Figure 4 swings x 2-3
• Arabesque practice + ½ – ½ arabesque swings

Swings

• Standing dislocates [10] + hollow body hold  [30,60 sec] x 2-3
• Static swing [7,15] + pain potty [10] x 3
• Static swing w/ turns [3,6] + prone pec stretch (FF) x 1-3
• Floor straps front/back flip [3,5] + Tuck pop-ups [5] x 0-3
• Continuous straps front flip practice

Continuous back rolls

• False grip crushers + invert muscle-up hold [5×3 sec] x 2-3
• Scap push-ups  [15] + Support back rotation needle [2,4] x 2-3
• Server external rotation [10×10 sec] + External rot push-ups [5,10] x 3
• Bent-arm support planche [max] + Support forward rotation to needle [2,3] x 2
• Continuous back roll practice