Month: August 2019

Meathook

• Capsule stretch (½ FF) + Seated russian twist [10] x 2
• Armbar [60,90 sec] + Needle pike [10,15] 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

Skin

• Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
• Jefferson Curl [4,6] + plank rock [5] x 2-3
• Swim clubbers [2,4] + Press to skin [3,6] x 2-3
• Banded spinal segmentation [10] + Skin (w/ spot) [3,6]  x 2-3

Plantarflexion spinning club

Do It, cause spinning is fun!

[Floating] – These exercises are meant to be done at any point in the programming. Generally skill work, do it when you are feeling warmed up, sufficiently fresh and mentally ready. Listen to how your body feels.

Muscle up & friends

• [Floating set] – Muscle-up practice + seated shoulder extension x 2-4
• Weighted scap rotations [6,10] + Hanging scap pulls [8,10] x 2
• Prone shoulder hinges [5 x 3 sec hold] + Wrist wrap horizontal row [5,9] x 2
• Banded chicken wing [5,7] + Ground support MU [5] x 2-3
• Plate dislocates [3,5] + Dip variant [5,10] x 3
• Serratus roll-out [5] + Tuck wrist wrap lock-off [3,5 rep x 3,5 sec] x 3

Plantarflexion Spinning Club

Repeat this sequence as many times as you want. Slowly increase the volume (number of rotations) and intensity (speed of rotations). Push to the point that you feel a little bit nauseous/uncomfortable. Adapting to spinning takes time, consistency is much more effective than one intense session. Not something that you will just get overnight.

Spinning tutorial video

• Straddle mount sweep into invert straddle or invert tuck [4,10 rotations]
• Shin smash [10,15]
• Calf raises (ankles together) [5,10 x 5,10 sec hold]
• Cyclone spin [5,30 rotations]
• Robyn footbender [10 rolls + 30 sec hold]
• Straddle spin [5,30 rotations]
• Toe-hold point and flex [5,10 x 5,10 sec hold]

Kalashnikov

• Armbar [60,90 sec] + Archer switches [5] x 2-3
• Kalash Klub [7] + 1-arm lock-off [3,5 sec x 3] x 2
• Banded quadraKalash pulls [10] + Kalash lowers [3,5] x 2
• Kalashnikov practice + Shoulder internal rotation (FF)

Reverse Meathook

• Single arm grooves [5,8] + Meathook drags [3,5] OR Meathook to Nutcracker [3,7] x 2
• KB sleepers (PAIL/RAILS 4 sec each) [7,9] + Needle lower to RMH (lower to skin) [2,3] x 2-3
• Thoracic rows [10,15] OR Bent press [4,6] + Caro RMH [2,3] OR Static RMH hold x 2
• Armbar [1 min] + Partial pull to RMH (3,5) x 2

Plantarflexion spinning club

Do It, cause spinning is fun!

 

[Floating] – These exercises are meant to be done at any point in the programming. Generally skill work, do it when you are feeling warmed up, sufficiently fresh and mentally ready. Listen to how your body feels.

WW = wrist wrap
FL = front lever
MU = muscle-up

Muscle-up & Friends

• [Floating set] – Spinning MU practice + seated shoulder extension x 2-4
• Weighted scap rotations [6,10] + WW hanging scap pulls [8,10] x 2
• Prone shoulder hinges [5 x 3 sec hold] + WW tuck FL row [5,9] x 2
• Plate dislocates [3,5]+ Reverse MU [2,3] x 2-3
• Serratus roll-out [5]+ Strict MU [2,3] x 2-3
• Ironman twists [6,8] + Felche to cheaty planche [2,3] x 2-3

Plantarflexion Spinning Club

Repeat this sequence as many times as you want. Slowly increase the volume (number of rotations) and intensity (speed of rotations). Push to the point that you feel a little bit nauseous/uncomfortable. Adapting to spinning takes time, consistency is much more effective than one intense session. Not something that you will just get overnight.

Spinning tutorial video

• Straddle mount sweep into invert straddle or invert tuck [4,10 rotations]
• Shin smash [10,15]
• Calf raises (ankles together) [5,10 x 5,10 sec hold]
• Cyclone spin [5,30 rotations]
• Robyn footbender [10 rolls + 30 sec hold]
• Straddle spin [5,30 rotations]
• Toe-hold point and flex [5,10 x 5,10 sec hold]

[Floating] – These exercises are meant to be done at any point in the programming. Generally skill work, do it when you are feeling warmed up, sufficiently fresh and mentally ready. Listen to how your body feels.

FIS = foot in straps

Foot Straps

• [Floating set] – Knee roll practice + 90-90s [6,10 x 10 sec hold] x 2-4
• Miniband Squat [8,16] x 3
• Full knee roll & kick out+ Prone hip glides [5] x 2
• Single FIS to front balance + Kneeling thoracic rotation [10] x 2-3
• Tension foot mount with fast spin + Single leg bridge [8,16] x 2-3
• Tinkerbell [1 per side] + FIS front split [10 pulse + 30 sec hold]x 2-3
• Swim clubbers [4,6] + Caro RMH&½ [2,3] x 2
• Zercher squat [10,15]  + Rest [1 min[   x 4

Plantarflexion Spinning Club

Repeat this sequence as many times as you want. Play around with spinning sequences, this is just a place to start.

• Straddle mount sweep into invert straddle or invert tuck [4,10 rotations]
• Shin smash [10,15]
• Calf raises (ankles together) [5,10 x 5,10 sec hold]
• Cyclone spin [5,30 rotations]
• Robyn footbender [10 rolls + 30 sec hold]
• Straddle spin [5,30 rotations]
• Toe-hold point and flex [5,10 x 5,10 sec hold]