- (L-sit) support [10] + (Wide) planche scap push-ups [10×5 sec] x 2
- Skin the cross [3,5] + leg swings [10] + Jefferson Curls [5 x 5 sec] x 2
- Roll-up practice [1,3] + Gut smash [1 min] x 2-3
- Planche n’ pike [3,5 x 3,5 sec] + weighted redeemers [15,20] x 2
- Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec] + Hinge rows [5] x 2
- T-lift offs [5,7] + (Flatback) Skins [5] x 2
- Anterior shoulder smash [30,60 sec] + Infraspinatus pin n’ stretch [30,60 sec] x 2
Hi, Straps! Getting to know each other again. Part 1
For everyone training at homebase at CircoFit, welcome back to the gym, you finally get to hang off the unforgiving, pain-inducing, brutal seatbelts in the sky you all know and love: straps! Be kind to your body and leave your ego at the door. Let go of any expectation of what you think you should or shouldn’t be able to do. This is a great opportunity to be a beginner again, focus on fundamentals and fall in love with straps all over again. Rome wasn’t rebuilt in a day.
- Redeemers [20] x 1
- Aloha Prep Sequence [1] x 1
- Needle pikes [10] + Xiaoengs [5] x 2
- (L-sit) Skins [3,7] + Cuban Rotation [8] x 2-3
- Pull-up variant (L-sit, tuck, straight, or negative) [5,10] + Static hang (1-arm or 2-arm) [1,2 min] x 2-3
- Meathook-to-meathook [10] (legs together, straddle or straddle match) + Infraspinatus pin&stretch OR Seated meathook stretch x 2-3
I can hang of off things again = levers
Levers
- Aloha prep x 1
- pi/4 Backlever [30, 60 sec] + (Weighted) Xiaopeng [3,5] + (L-sit) flatback skins [5] x 2
- Single leg (straddle) bridges [10,15] + Milkshakers [7,15] x 2– Scale the milkshakeres appropriately, you can do a tuck version or partial milkshakers. Just don’t let your scapula come apart at the bottom.
- (Banded) backlever pulls [3,5] + Clavicle softener +(Banded) Frontlever pulls [3,5] + Gut smash x 2
- Prone straddle hold on bench [30,45 sec] + Pistons [6,12] x 2-3