Month: June 2019

Back Balance (BB)

• Pelvic control series on knees x 3
  • Pelvic tilts [10]
  • Arm lift [10]
  • Bird dogs [10]
• Prone press down scissors [10-20r x 3 sec hold] + ground support planche x 2-3
• Miniband shuffle [20] + Single arm cross press-out [6,10] x 2-3
• Side plank upward rotation [8-16] + Ground press to BB [4,6] x 3
• Armbar [2 min] + ½ support planche [max time] x 2
• BB practice + π/4 Backlever [1 min] x 2-3
• Half-straddle L-sit switch [ 6,10 x 3 sec hold] x 2

Conditioning

• 5 rounds of:
  • Meathook to meathook OR Russian Twist [1 min]
  • Rest [1 min]
• 5 rounds of:
  • Pull ups OR Band assisted Pull-ups [1 min
  • Rest [1 min]

Mobility

• Hip flexor series (8 x 4 sec hold each) x 4
  • Lunge forward hip press
  • Side lean in lunge
  • Backwards lean in lunge
  • Plank to lunge
  • Straighten back leg of kneeling lunge (keep hips down)

Roll-ups

• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• 2 leg bridge up [10] + Prisoner pike [10r + 30 sec hold] x 2
• Prone swimmers [5,7] + L-sit support cross pulses [5,10] x 3
• Single leg bridge up [8,16] + Skin the cross [3,7] x 3
• Jefferson curls [10] + Invert bench manna [3,7] x 2
• Roll-up practice x 0-3

Conditioning

• 5 rounds of:
  • Horizontal row [1 min]
  • Rest [1 min]
  • Needle pull-up [1 min]
  • Rest [1 min}

Mobility

• Upright bandflow
• 3 rounds of:
  • Butcher’s block [3 x 30 sec hold]
  • Wall/floor angel slides [8,16]
  • Miniband shoulder flexion with external rotation [8,16]

Levers

• pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
• Bench Tuck Dragonflies [4,10] + Press to skin [3,7] x 3
• Prone straddle hold on bench [1 min] + (Banded) Backlever pulls [5] x 3
• Gut smash [1 min] + Angled lock-off [max time] x 3
• Cobra stretch [30,60 sec] +  Skin the Cat (w/ spot) [3,5]  x 2-3
• Kneeling german hang [4×50% max time] + (Banded) Frontlever pulls [3,5] x 2

Conditioning

• Max total reps of:
  • Pull-ups/muscle-ups in 7 minutes (minimum 2 rep increments)
• Rest 2 min
• Max total reps of:
  • Push-ups/Scap push-up in 7 minutes (minimum 3 rep increments)

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
  • Partner Butchers block [20-30 pulses + 30 sec hold] x 2

Hip roll

• Miniband hip extension arcs [10] + Single strap incline/decline row [4,9] x 2
• Bent leg lunge balance + Prone hip glides [5] x 2
• Front balance to hip roll support [3,5] + wrist push-ups [7,9] x 2-4
• Straddle barrel roll [10] + Self wrapped hip roll [3 x 80% max tolerance] x 2-3
• Leg wrap hip roll support (both sides) + pigeon twist [10] x 2-3
• 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 4 minutes
• Rest 1 min
• Max total reps of:
  • Skin the cat/press to skin in 4 minutes
• Rest 1 min
• Max total reps of:
  • Push-ups/Scap push-up in 4 minutes
• Rest 1 min
• Max total reps of:
  • Incline/Decline rows in 4 minutes

Mobility

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

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

• calf stretch [90 sec] x 2
• Prisoner pikes pulses [72r + 20-30 sec hold] x 3
• Jefferson curl [7-10r + 30 sec hold] x 3

Back Balance (BB)

• Pelvic control series on knees x 3
  • Pelvic tilts [10]
  • Arm lift [10]
  • Bird dogs [10]
• Prone press down scissors [10-20r x 3 sec hold] + cheaty planche x 2-3
• Miniband shuffle [20] + BB practice x 2-4
• Side plank upward rotation [8-16] + Wrist wrap from BB x 2-3
• Armbar [2 min] + Uneven BB x 2-4
• BB climb + π/4 Backlever [1 min] x 2
• Spin -> Muscle-up -> BB x 0-2

Sequence

• Get someone to watch it and ask them to add or change 1 thing. Also, video = objective feedback -> improvement

Conditioning

• 5 rounds of:
  • Meathook to meathook OR Russian Twist [1 min]
  • Rest [1 min]
• 5 rounds of:
  • Pull ups OR Band assisted Pull-ups [1 min
  • Rest [1 min]

Mobility

• Hip flexor series (8 x 4 sec hold each) x 4
  • Lunge forward hip press
  • Side lean in lunge
  • Backwards lean in lunge
  • Plank to lunge
  • Straighten back leg of kneeling lunge (keep hips down)

Roll-ups

• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• 2 leg bridge up [10] + Prisoner pike [10r + 30 sec hold] x 2
• Prone swimmers [5,7] +Single roll-up/down [3,5] x 3
• Single leg bridge up [8,16] + Roll-up from support practice  x 3
• Jefferson curls [10] + Roll-down to support  x 2
• Full roll set with big unwinds x 0-3

Sequence

• Get someone to watch it and ask them to add or change 1 thing. Also, video = objective feedback -> improvement

Conditioning

• 5 rounds of:
  • Horizontal row [1 min]
  • Rest [1 min]
  • Needle pull-up [1 min]
  • Rest [1 min]

Mobility

• Upright bandflow
• 3 rounds of:
  • Butcher’s block [3 x 30 sec hold]
  • Wall/floor angel slides [8,16]
  • Miniband shoulder flexion with external rotation [8,16]

Levers

• pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
• Bench Straddle Dragonflys [4,10] + skin the cat [5] x 3
• Prone straddle hold on bench [1 min] + (Partner spot) Backlever pulls [5] x 3
• Gut smash [1 min] + Milkshakers [7,15] x 3
• Cobra Stretch [30,60 sec] + Lever Tick-Tocks (Partner spot) [3,5] x 3
• German hang [4×50% max time] + Lock-off [4×50% max time]

Sequence

Work on a sequence that connects at least 4 moves (please do more if you are inspired) from the following list. Also, I expect to see spinning!

Conditioning

• Max total reps of:
  • Pull-ups/muscle-ups in 7 minutes (minimum 2 rep increments)
• Rest 2 min
• Max total reps of:
  • Push-ups/Scap push-up in 7 minutes (minimum 3 rep increments)

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
  • Partner Butchers block [20-30 pulses + 30 sec hold] x 2

Hip roll

• Miniband hip extension arcs [10] + Single strap incline/decline row [4,9] x 2
• Uneven meathook flair [3,5] + Pigeon twist [10] x 2-3
• Straddle barrel roll [5,10]  + Leg Wrap Hip Roll Support rocks x 3
• Hip roll practice + Prone hip roll turnovers [5,7 x 3 sec hold] x 3
• Meathook to Hip roll support OR jump to hip roll support + self wrapped hip roll [3x 80% max tolerance] x 2-3
• Miniband side leg lift [3 sec hold – max reps] + Isometric push-up [5 sec hold – max reps] x 2

Sequence work

• Film your sequence, look at it, try to improve at least one thing based on video x 3

Conditioning

• Max total time of:
  • L-sit/Tuck L-sit/support-hold in 4 minutes
• Rest 1 min
• Max total reps of:
  • Skin the cat/press to skin in 4 minutes
• Rest 1 min
• Max total reps of:
  • Push-ups/Scap push-up in 4 minutes
• Rest 1 min
• Max total reps of:
  • Incline/Decline rows in 4 minutes

Mobility

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

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

• calf stretch [90 sec] x 2
• Prisoner pikes pulses [72r + 20-30 sec hold] x 3
• Jefferson curl [7-10r + 30 sec hold] x 3