Foot Straps

[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready. 

FIS = foot in straps

• [Floating set] – Knee roll practice + 90-90s [6,10 x 10 sec hold] x 2-4
• Miniband Squat [8,16] + banded MH switches [6,10] x 3
• Tension foot mount [2,3] + Single leg bridge [8,16] x 2-3
• ½ knee rolls [3,5] + Hip ER lift-offs [5,9 x 3 sec hold] x 2-3
• Leg lock to FIS to Tinkerbell -> FIS Front splits [10 pulse + 30 sec hold] x 4
• Bent leg lunge balance + Prone hip glides [5] x 2
• FIS straps climbs [3,5] + Diamond frog [90,120 sec] x 2
• Weighted lunges [20] + Rest [1 min] x  5-10

Plantarflexion Spinning Club

Repeat this sequence as many times as you want.

• 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.

Get to Support

• [Floating set] – Muscle-up practice + seated shoulder extension x 2-4
• Weighted scap rotations [6,10] + Hanging scap pulls [8,10] x 2
• Incline row [80% max effort] +Rest [1 min] x 3
• Plate dislocates [3,7] + Figure-4 hand/wrist wraps [2,5] x 2
• Banded chicken wing [5,7] + Ground support Muscle-up [5] x 2-3
• Swim clubbers [3,7] + Negative Muscle-up [3,5] x 2
• Prone shoulder hinges [5 x 3 sec hold] + Dip variant [5,10] x 2
• Serratus roll-out [5] + wrist wrap lock-off (w/ backward lean) [5,7 rep x 3,5 sec] x 2

[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready. 

FIS = foot in straps

Foot Straps

• [Floating set] – Knee roll practice + 90-90s [6,10 x 10 sec hold] x 2-4
• Squat+ [8,16] + Banded Meathook switches [10] x 3
• Tension foot mount [2,3] + Single leg bridge [8,16] x 2-3
• ½ knee rolls [3,5] + Hip ER lift-offs [5,9 x 3 sec hold] x 2-3
• Figure-9 to FIS to Tinkerbell (spin) -> FIS Front splits [10 pulse + 30 sec hold] x 4
• Full knee roll & kick out + Prone hip glides [5] x 2
• FIS straps climbs [3,5] + Diamond frog [90,120 sec] x 2
• Increase number of zercher squats by 1 each set. Each set must be unbroken reps, go you until failure
  • Zercher squat [5] + Rest [1 min]
  • Zercher squat [6] + Rest [1 min]
  • Zercher squat [7] + Rest [1 min]
  • ….

[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] + Russian push-ups [3,5] x 2
• Plate dislocates [3,7] + Figure-4 hand wraps [2,5] x 2
• Banded chicken wing [5,7] + Ground support Muscle-up [5] x 2-3
• Swim clubbers [3,7] + Figure-4 hand(L)/wrist(R)/hand(R)/wrist(L) [2,5] x 2
• Prone shoulder hinges [5 x 3 sec hold] + Dip variant [5,10] x 2
• Serratus roll-out [5] + wrist wrap lock-off [4,6 rep x 3,5 sec] x 2

 

Plantarflexion Spinning Club

Repeat this sequence as many times as you want.

• 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]

Foot Straps

[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready. 

FIS = foot in straps

• [Floating set] – Knee roll drop practice + 90-90s [6,10 x 10 sec hold] x 2-4
• Miniband Squat [8,16] + Meathook switches [10] x 3
• Full knee roll & kick out + Prone hip glides [5] x 2
• Single FIS to front balance to splits + Kneeling thoracic rotation [10] x 2-3
• Tension foot mount with fast spin + Single leg bridge [8,16] x 2-3
• Swim clubbers [4,6] + Caro RMH&½ [2,3] x 2
• Tinkerbell (spin) -> FIS Front splits [10 pulse + 30 sec hold] x 4
• Go until you fail (all sets of Zercher squats must be unbroken):
  • 1 Zercher squat + Rest [1 min]
  • 2 Zercher squat + Rest [1 min]
  • 3 Zercher squat + Rest [1 min]
  • ….

Plantarflexion Spinning Club

Repeat this sequence as many times as you want.

• 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. Do it when you feel ready. 

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

Get to Support (Do everything with a spin)

• [Floating set] – Spinning MU practice + Plate dislocates [3,5] x 2
• Weighted scap rotations [6,10] + WW pull-ups [80% max] x 3
• Prone shoulder hinges [5 x 3 sec hold] + Strict MU [2,3] x 2
• Swim clubbers [5,7] + Figure-4 climb to support (drop) [2,3] x 2
• Serratus roll-out [5,9] + Windshield wiper climb to support [2,3] x 2
• Peanut thoracic [15] + Figure-13 climb to support [2,3] x 2
• Ironman twists [6,8] + Felche to cheaty planche [2,3] x 1-3
• Continuous back rolls x 0-2

Get to Support/Foot Straps (6/6)

 

[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready. 

FIS = foot in straps

Foot Straps

• [Floating set] – Knee roll practice + 90-90s [6,10 x 10 sec hold] x 2-4
• Squat+ [8,16] + Meathook to meathook [10] x 3
• Swim clubbers [4,6] + Full knee roll & kick out -> Caro RMH&½ [2,3] 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
• Swinging MH to standing with FIS + FIS Front splits [10 pulse + 30 sec hold] x 2-4
• Swinging Caro RMH&½ x 2
• Increase number of zercher squats by 1 each set. Each set must be unbroken reps, go you until failure
  • Zercher squat [5] + Rest [1 min]
  • Zercher squat [6] + Rest [1 min]
  • Zercher squat [7] + Rest [1 min]
  • ….

[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] – Reverse MU practice + Plate dislocates [3,5] x 2
• Russian push ups [3,5] + WW hanging scap pulls [8,10] x 2
• Prone shoulder hinges [5 x 3 sec hold] + WW tuck FL row [5,9] x 2
• Swim clubbers [5,7] + Figure-4 climb to support (drop) [2,3] x 2
• Serratus roll-out [5,9] + Windshield wiper climb to support (drop) [2,3] x 2
• Peanut thoracic [15] + Figure-13 climb to support (drop) [2,3] x 2
• Continuous back rolls x 0-2

Plantarflexion Spinning Club

Repeat this sequence as many times as you want.

• 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]