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Beginner: Back Balance/Roll-up (3/6)

Back Balance  (BB)

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
    • Side lean in lunge
    • Backwards lean in lunge
    • Plank to lunge
    • Straighten back leg of kneeling lunge (keep hips down)
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Beginner: Back Balance/Roll-up (4/6)

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 press down scissors [10-20r x 3 sec hold]  + Skin the cross [3,7] x 3
  • Wrist push-up [7,10] + Planche pike slides [5,7] x 3
  • Prone swimmers [5,7] + Roll-up forward press [3,5] x 3
  • Jefferson curl [5 x 20 sec hold] + Invert bench manna [3,7] x 2
  • Roll-up practice x 0-3

Conditioning

  • 10 rounds of:
    • Horizontal row OR pull-up OR wrist wrap pull-up [1 min]
    • Rest [1 min]

Mobility

  • Upright bandflow
  • 3 rounds of:
    • (partner) Butchers block [3 x 30 sec hold]
    • Wall/floor angel slides [8,16]
    • Miniband shoulder flexion with external rotation [8,16]
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Beginner: Back Balance/Roll-up (5/6)

Back Balance (BB)

Conditioning

Mobility

  • Hip flexor stretches (8 x 4 sec hold each) x 4
    • Lunge
    • Side lean in lunge
    • Backwards lean in lunge
    • Plank to lunge
    • Straighten back leg of kneeling lunge (keep hips down)
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Beginner: Back Balance/Roll-up (6/6)

Roll-ups

Conditioning

  • 10 rounds of:
    • Horizontal row OR pull-up OR wrist wrap pull-up [1 min]
    • Rest [1 min]

Mobility

  • Upright bandflow
  • 3 rounds of:
    • (partner) Butchers block [3 x 30 sec hold]
    • Wall/floor angel slides [8,16]
    • Miniband shoulder flexion with external rotation [8,16]
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Intermediate: Back Balance/Roll-up (3/6)

Back Balance  (BB)

  • Pelvic control series on knees/feet x 2
    • Pelvic tilts [10]
    • Arm lift [10]
    • Bird dogs [10]
  • Plank series x 2
    • Scap push-up [10]
    • Side plank [10 sec]
    • Reverse scap push-up [10]
    • Side plank [10 sec]
  • Prone press down scissors [10-20r x 3 sec hold] + Ironman to Superman rotations [3,5]  x 2-3
  • RMH twist on silks loop [3,5] x 0-2
  • Miniband shuffle [20] + BB from cheaty planche x 1-4
  • Side plank upward rotation [8-16] + BB+1/2 pulls x 2-3
  • Hanging cobra (side/forward/side) [30 sec each] + BB switch practice  x 2-3
  • BB+½ to BB + π/4 Backlever [1 min] x 0-2

Sequence

  • Spin -> MU (or jump to support) -> BB -> Front balance -> drop to MH -> switch to RMH

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
    • Side lean in lunge
    • Backwards lean in lunge
    • Plank to lunge
    • Straighten back leg of kneeling lunge (keep hips down)
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Intermediate: Back Balance/Roll-up (4/6)

Roll-ups

  • Plank series x 3
    • Scap push-up [10]
    • Side plank [10 sec]
    • Reverse scap push-up [10]
    • Side plank [10 sec]
  • 1 leg bridge up [10] + Invert bench manna [5,7] x 2
  • Jefferson curl [5 x 20 sec hold] + Sawtooth roll-set [e.g. 1,2,3,2,1] x 2-3
  • Wrist push-up [7,10] + Planche pike slides [5,7] + Roll-up from support practice x 3
  • Double Fonda [5×5 sec] +  Invert tuck cross fly [5] x 2-3
  • Spinning roll-ups x 2-4

Conditioning

  • 10 rounds of:
    • Horizontal row OR pull-up OR wrist wrap pull-up [1 min]
    • Rest [1 min]

Mobility

  • Upright bandflow
  • 3 rounds of:
    • (partner) Butchers block [3 x 30 sec hold]
    • Wall/floor angel slides [8,16]
    • Miniband shoulder flexion with external rotation [8,16]
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Intermediate: Back Balance/Roll-up (5/6)

Back Balance (BB)

  • Pelvic control series on feet x 2
    • Pelvic tilts [10]
    • Arm lift [10]
    • Bird dogs [10]
  • Plank series x 3
    • Scap push-up [10]
    • Side plank [10 sec]
    • Reverse scap push-up [10]
    • Side plank [10 sec]
  • Plank twists [10,20] + Ironman to Superman rotations [3,5] x 3
  • 1-leg bridge raises [8,12] + BB practice x 3
  • Swim clubbers [5] + Wrist wrap from BB x 2-3
  • Armbar [2 min] + Uneven BB x 2-4
  • BB climb + π/4 Backlever [1 min] x 0-2
  • Spin -> Muscle-up -> BB x 0-2
  • Miniband shuffle [20] + BB+1/2 pulls (w/ spin) x 0-2
  • Hanging cobra (side/forward/side) [30 sec each] + BB switch practice  x 0-2

Conditioning

Mobility

  • Hip flexor stretches (8 x 4 sec hold each) x 4
    • Lunge
    • Side lean in lunge
    • Backwards lean in lunge
    • Plank to lunge
    • Straighten back leg of kneeling lunge (keep hips down)
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Intermediate: Back Balance/Roll-up (6/6)

Roll-ups

  • Plank series x 3
    • Scap push-up [10]
    • Side plank [10 sec]
    • Reverse scap push-up [10]
    • Side plank [10 sec]
  • 1 leg bridge up [10] + Skin the cross [3,5]] x 2
  • Jefferson curl [5 x 20 sec hold] + Single roll-ups/down [5 sec break between each] x 3
  • Prone swimmers [5,7] + Planche pike slides [5,7] + Roll-up/down from support practice x 3
  • Double Fonda [5×5 sec] +  Invert tuck cross fly [5] x 2-3
  • Spinning roll-ups x 2
  • L-sit  [max time] + Rest [1min] x 3

Conditioning

  • 10 rounds of:
    • Horizontal row OR pull-up OR wrist wrap pull-up [1 min]
    • Rest [1 min]

Mobility

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