Month: May 2019

Hip roll

• Miniband hip extension arcs [10] + Isometric push-up [4,7 x 5 sec] x 2
• Feet in straps + Supine Miniband open half-straddle (5 sec hold) [5,7]  x 2
• Bent leg lunge balance + Prone hip glides [5] x 2
• Straddle barrel roll [5,10]+ Leg wrap hip roll support x 2-4
• Self wrapped hip roll [5 x 60% max tolerance] + Cobra stretch [60 sec] x 2-3
• Pigeon twist [10x 3 sec hold] + hip roll support  x 2

Conditioning

5 rounds:

• Skin the cat OR Press to Skin(Only go to pike and walk back to plank) [max reps in 1 min]
• Rest [1 min]
• Push ups [max reps in 1 mn. *take a full 1 sec pause at the bottom each rep]
• Rest [1 min]

Mobility

• Hamstring pin & stretch [10]
• Glute roll
• QL release

Emmit Louis pike routine (https://www.youtube.com/watch?v=Ydaz_E4xZM0)

• 3-way Calf Stretch [90 sec – each]
• Prisoner pikes [10r + 20-30 sec hold] x 3
• Jefferson curl [7-10r + 30 sec hold] x 3

Levers

• pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
• Partner Tuck Dragonflies [4,10] x 3
• Jefferson curls [7r + 30 sec hold] + Press to skin [3,7] x 3
• Gut smash [1 min] + Partial Tuck Milkshakers [7,15] x 3
• Skin the Cat (w/ spot) [3,5] + Prone cuban hold [2 x 20 sec] x 2-3
• Lever Tick-Tocks (Banded) [3,5] x 0-2

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Twist Mountain Climbers [max in 1 min]
• 1 min rest
• Meathook to Meathook OR needle pull-up [max 1 min]
• 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

Hip roll

• Straddle barrel roll [10] + Self wrapped hip roll [3 x 80% max tolerance] x 3
• Bent leg lunge balance + Prone hip glides [5] x 2
• Pigeon twist [10 x 3 sec hold] + Front balance practice (no wrist wrap) x 2-4
• Leg wrap hip roll support + Supine Miniband open half-straddle [5,7 x 5 sec]  x 2
• Single strap incline/decline row [4,9] x 2
• Miniband side leg lifts [max reps x 3 sec hold] + Isometric push-up hold [max reps x 3 sec hold] x 2

Conditioning

• Max total time of:
  • L-sit/ Tuck L-sit/ support-hold in 5 minutes (minimum 5 sec increments)
• Max total reps of:
  • Skin the cat/ press to skin in 5 minutes (minimum 3 rep increments)
• Max total reps of:
  • Push-ups/ Scap push-up in 5 minutes (minimum 3 rep increments)

Mobility

• Hamstring pin & stretch [10]
• Glute roll
• QL release

Emmit Louis pike routine (https://www.youtube.com/watch?v=Ydaz_E4xZM0)

• 3-way Calf Stretch [90 sec – each]
• Prisoner pikes (w/ twist) [10r + 20-30 sec hold] x 3
• Jefferson curl [7-10r + 30 sec hold] x 3

 

Hip roll

• Miniband hip extension arcs [10] + Isometric push-up [5,10 x 5 sec] x 2
• Leg wrap hip roll support rocks + Supine Miniband open half-straddle (5 sec hold) [5,7]  x 2
• Straddle barrel roll [5,10]+ Hip roll practice x 2-4
• Prone hip roll turnovers [5,7 x 3 sec hold] + Eggbeater pull ups [2,5] x 2
• Self wrapped hip roll [5 x 60% max tolerance] + Cobra stretch [60 sec] x 2-3
• Pigeon twist [10x 3 sec hold] + hip roll practice  x 1-2

Conditioning

5 rounds:

• Skin the cat  [max reps in 1 min]
• Rest [1 min]
• Push ups [max reps in 1 mn. *take a full 1 sec pause at the bottom each rep]
• Rest [1 min]

Mobility

• Hamstring pin & stretch [10]
• Glute roll
• QL release

Emmit Louis pike routine (https://www.youtube.com/watch?v=Ydaz_E4xZM0)

• 3-way Calf Stretch [90 sec – each]
• Prisoner pikes [10r + 20-30 sec hold] x 3
• Jefferson curl [7-10r + 30 sec hold] x 3

Levers

• pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
• Partner Straddle Dragonflies [4,10] x 3
• PNF Middle Split [10r + 30 sec hold] + (Banded) Backlever Holds [3×80% max time] x 3
• Gut smash [1 min] + Milkshakers [7,15] x 3
• Cobra Stretch [30,60 sec] + Lever Tick-Tocks (Banded) [3,5] x 3
• Meathook to 1-arm Frontlever + Partner Prone Swimmers [5] x 0-2

Sequence Work

Work on a sequence that connects at least 3 moves (please do more if you are inspired) from the following list. Get creative and try to push yourself and play with sequences of movements that don’t immediately make sense of how they transition into each other. Necessity is often the mother of invention. There are a total of 3360 different 3-move sequences from this list, I hope that they all look very different. Also, I suggest spinning!

• Backlever
• Skin
• Frontlever
• Meathook flairs
• Superman
• Muscle-up
• Meathook
• Arabesque
• Bent-leg lunge balance
• Nutcracker
• Leg Wrap Hip Roll Support
• Figure-4/9 Climb
• Wrap wrist invert pike drop
• Handstand
• Roll-ups
• Caro RMH

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Twist Mountain Climbers [max in 1 min]
• 1 min rest
• Meathook to Meathook OR needle pull-up [max 1 min]
• 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

Hip roll

• Straddle barrel roll [10] + Self wrapped hip roll [3 x 80% max tolerance] x 3
• Meathook flairs [3,5] + Prone hip roll turnovers [5,7 x 3 sec hold] x 3
• Leg Wrap Hip Roll Support rocks + Supine Miniband open half-straddle [5,7 x 5 sec]  x 2
• Pigeon twist [10x 3 sec hold] + Hip roll practice x 3-4
• Miniband side leg lifts [max reps x 5 sec hold] + Isometric push-up hold [max reps x 5 sec hold] x 2
• Single strap incline/decline row [4,9] x 2

Sequence work

See previous post (http://strapssensei.ca/intermediate-leverhip-roll-36/) for list. Maybe add one more element if you feel very solid about your initial three, or do a whole new sequence (I would like to see your first one before you move on though)

Conditioning

• Max total time of:
  • L-sit/ Tuck L-sit/ support-hold in 5 minutes (minimum 5 sec increments)
• Max total reps of:
  • Skin the cat/ press to skin in 5 minutes (minimum 3 rep increments)
• Max total reps of:
  • Push-ups/ Scap push-up in 5 minutes (minimum 3 rep increments)

Mobility

• Hamstring pin & stretch [10]
• Glute roll
• QL release

Emmit Louis pike routine (https://www.youtube.com/watch?v=Ydaz_E4xZM0)

• 3-way Calf Stretch [90 sec – each]
• Prisoner pikes (w/ twist) [10r + 20-30 sec hold] x 3
• Jefferson curl [7-10r + 30 sec hold] x 3