Month: August 2020

Levers

• Aloha prep x 1
• pi/4 Backlever [30, 60 sec] + (Weighted) Xiaopeng [3,5]  + (L-sit) flatback skins [5] x 2
• Pistons [6,12] + Pull-ups [5,9] x 2 (scale the pull-ups as necessary, negatives are fine)
• (Banded) backlever pulls [3,5] + Clavicle softener +(Banded) Frontlever pulls [3,5] + Gut smash x 2-3
• Infraspinatus pin&stretch +Anterior shoulder smash x 1-2 (use a small Kettlebell if you don’t have a lacrosse of softball)

Levers

• Aloha prep x 1
• pi/4 Backlever [30, 60 sec] + (Weighted) Xiaopeng [3,5]  x2
• Anterior shoulder smash [30 sec] + (L-sit) flatback skins [5] x 2
• (Banded) backlever pulls [3,5] + Clavicle softener +(Banded) Frontlever pulls [3,5] + Gut smash x 2-3
• Pistons [6,12] + Pull-ups [5,9] x 2 (scale the pull-ups as necessary, negatives are fine)
• Infraspinatus pin&stretch + Dead hang [max time] {use a block to make sure feet aren’t touching ground – no need for wrist wrap like in video} x 2

Roll-ups

• (L-sit) support [10] + (Wide) planche scap push-ups [10×5 sec] x 2
• Skin the cross [3,5] + leg swings [10]  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
• Anterior shoulder smash [30,60 sec] + Infraspinatus pin n’ stretch [30,60 sec] x 2

Roll-ups

• (L-sit) support [to 50% effort] + (Wide) planche scap push-ups [5×5 sec] + Skins [5]x 2
• Skin the cross [3,5] + L-sit butt slides  [10]  x 2-3
• Roll-up practice [1,3] + Gut smash [1 min] x 2-3
• Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec]  x 2
• Hinge rows [5] +  Anterior shoulder smash [30,60 sec] x 2