Month: September 2020

Meathook/Reverse Meathook

• Aloha Prep
• Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
• Inverse side arch holds [3,5 x 15 sec]  + Invert pike to RMH [2,4] x 2-3
• Windmills [5,7] + (L-sit)  skins [5,7] x 2
• Side arch holds [3,5 x 10 sec] + Meathook to meathook [10,20] x 2
• Prone RMH arm lifts [5,9]+ Needle lower to RMH [2,4] x 3-3

Meathook/Reverse Meathook

• Meathook bandflow
• Windmills [5,9]+  Meathook to meathook [10,20] x 2
• Inverse side arch holds [3,5 x 15 sec]  + Invert pike to RMH [2,4] x 2-3
• Static meathook (w/ spin) [80% effort for time] + skins [5,7] x 2
• German hang (or kneeling german hang) [70% max effort/time]+ Needle lower to RMH [2,4] x 1-3
• Switch practice  OR M&M’s [2,4] x 0-2

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Single arm cross press out [3,5] + L-sit support [80% effort] x 1-2
• Bear twists [20] + Clamshell swings [5/side] OR straddle support [max time, don’t do the twist portion of the video]  x 2
• Ground press to Back Balance OR Back Balance switch prep [3,5] + Ironman twist [2,4] x 3
• Back balance practice (BB switch, BB+1/2, Archer) or 1/2 support planche + Armbar [60,120 sec] x 2-3

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Single arm cross press out [3,5] + Support swing [5,7] x 1-2
• Bear twists [20] + Clamshell swings [5/side] OR straddle support [max time, don’t do the twist portion of the video]  x 2
• Ground press to Back Balance OR Back Balance switch prep [3,5] + Ironman twist [2,4] x 3
• Back balance practice (BB switch, BB+1/2, Archer) or 1/2 support planche + Armbar [60,120 sec] x 2-3