Month: April 2019

Backlever

• Banded rotators [10] + Dowel extension [max time] x 2
• Jefferson curls [7r + 30 sec hold] + Press to skin [3,7] x 3
• Wall cats [5,7] + Kneeling german hang [1 min] x 3
• ¼ skin pull-ups [5,9] + PNF wall lunge stretch [10r + 30 sec hold] x 2
• Partner skin the cat [max] + clavicle softner x 3
• pi/4 backlever [1,2 min] + partner prone swimmers x 2

Conditioning

5 rounds:

• 10 pull ups (or max in 1 min)
• 1 min rest
• 20 standing weighted lunges
• 1 min rest

Mobility

• Infraspinatus pin&stretch [15]
• Serratus roll-out [5,7]
• Peanut spinal erector pin&stretch [5r x 3 different positions on thoracic]
• Tom Merrick overhead routine (https://www.youtube.com/watch?v=6XSWhXMzDPU)
  • Upright bandflow [10r] x 1-2
  • Banded rotators [10r] x 1-2
  • Kneeling table top [30 s] x 1-2
  • Butcher’s block [10r + 10 s] x 2
  • Hanging cobra (center, left and right) [30 s] x 1-2
  • Wall slides [10r] x 1-2
  • Kneeling arm lifts ([10 s hold + 5 s rest] x 3) x 1-2

Meathook/nutcracker

• Server rotation [8×10 sec] + Russian twist [20] x 2
• Pain potty [10] + ½ M&Ms x 2
• Crossbody banded scap pulls [10] + banded MH switches [3,5] x 2
• Nutcracker divers [5,7] + assisted 1-arm nutcracker x 2
• Pistons [1 min] + rest [1 min] x 5

Half Arabesque/Superman

• Prone cuban hold [20 sec] + Needle pull-up to half-straddle hold [3×3 sec] x 2
• 1-arm face pull holds [5×3 sec] + Half arabesque x 2-3
• Superman shoulder rolls [5] + Armbar [1 min] + Superman x 2-3
• Hinge row [1 min] + rest [1 min] x 5

Half-Arabesque/Superman

• Prone cuban hold [20 sec] + Incline face rows [7,10] x 2
• 1-arm face pulls [5] + Needle pull-up to half-straddle [5,8]  x 2
• ½-½ arabesque pulls [3,5] + Half-Arabesque [1,3] x 2
• Superman shoulder rolls [3,5] + Superman [1,3] x 2-3
• Needle pull-ups [10] + Rest [1 min] x 7

Handstand/L-sit

• Handstand wall walks [3,5] + Incline Psoas march [10] x 2
• L-sit [3,5,x 5 sec] + Gut smash [1,2 min] x 3
• Support press [5,9] + Banded shavasana [5] x 2
• Crow pose [15,60 sec] + Clavicle softner [30,60 sec]
• Banded Dips [5,7] + Rest [1 min] x 5
• Partner Front split (FF) x 1

Beginner:
https://forms.gle/VLWKRLS5ujhPbXdT9

Beginner:
https://forms.gle/YniZFyfPA3QRGN9g9

Intermediate:
https://forms.gle/qMA8ZEyMzDVpF6jq6

 

Backlever

• Banded rotators [10] + Dowel extension [max time] x 2
• pi/4 backlever [1,2 min] + Wall cats [5,9] x 3
• Prone straddle hold (on bench) [1 min] + (Prusik)Static  Backlever [3×80% max time] x 2-3
• PNF middle split [10r + 30 sec hold] + Partner back extension [3×80% max time] x 2-3
• Partner BL depth pulls [5] x 2-3
• German hang [4×50% max time] +  Table rock [1 min] x 1-2

Conditioning

5 rounds:

• 10 pull ups (or max in 1 min)
• 1 min rest
• 20 standing weighted lunges
• 1 min rest

Mobility

• Infraspinatus pin&stretch [15]
• Serratus roll-out [5,7]
• Peanut spinal erector pin&stretch [5r x 3 different positions on thoracic]
• Tom Merrick overhead routine (https://www.youtube.com/watch?v=6XSWhXMzDPU)
  • Upright bandflow [10r] x 1-2
  • Banded rotators [10r] x 1-2
  • Kneeling table top [30 s] x 1-2
  • Butcher’s block [10r + 10 s] x 2
  • Hanging cobra (center, left and right) [30 s] x 1-2
  • Wall slides [10r] x 1-2

Switches

• Meathook bandflow [5] + meathook to meathook (2-arm, high or low) [10] x 2
• German hang [1 min] + Band assisted RMH lowers [2,4] x 3
• 1-arm hang [30,60 s] + Band assisted MH drags [3,5] x 3
• Straps side plank [5×5 s] + Caro RMH [2,4] x 2
• Thoracic wall rotation [5×5 s] + single arm spin to MH + Hook switch x 2
• Skin the cat [5,7] + rest [1 min] x 5
• Peanut sleepers + side child (½ FF) x 1

Arabesque/Superman

• Prone cuban hold [20 sec] + Arabesque (w/ spin) x 2
• Superman shoulder rolls [5] + Superman x 3
• Spin>MH>Arabesque>roll>nutcracker->superman->Frontlever x 3-4
  • Do all portions of this that you can

Arabesque/Superman

• Prone cuban hold [20 sec] + Incline face rows [7,10] x 2
• Needle pull-up to half-straddle [5,8] + Half-arabesque [3] x 2
• Superman shoulder rolls [3,5] + Superman (w/ press-up) [1,3] x 2-3
• ½-½ arabesque pulls [3,5] + Arabesque OR Arabesque-stand x 2
• Spin>MH>Arabesque>roll>nutcracker->Superman->Frontlever x 3-4
  • Do all portions of this that you can
• Dips [5] + Rest [1 min] x 6

Handstand

• Handstand wall walks [3,5] + Banded shavasana [5] x 2
• Handstand hops (fstraps) [2,5] + Weighted pike (½ FF) x 2
• L-sit hold w/ turn out (rings, bench or straps) [3,5×5 sec] + Gut smash x 2-3
• Straps press to handstand x 0-4
• Partner Front split (FF) x 1