- 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] + straddle support [max time, don’t do the twist portion of the video] OR Clamshell swings [5/side] x 2
- Ground press to Back Balance OR 1/2 support planche [80% effort] OR Back Balance switch prep [3,5] + Ironman twist [2,4] x 3
- Forward plank rocks [5] OR Back balance practice (BB switch, BB+1/2, Archer) + Armbar [60,120 sec] x 2-3
Footstraps (weeks 2,4 & 6)
Footstraps
- Aloha Prep x 1
- Tension foot mount (pull to meathook) [2,5] + Box climb [5] OR Incline row [5,10] x 2-3
Choose 3-5 of the below couplets. Feel free to mix & match mobility and skill exercises to your preference.
- Meathook hold (1-arm) [70% max effort] OR Meathook to 1-arm 1-foot + One leg balance (eyes closed) [1 min] x 2
- Jumping lunges [30,60] + Bent leg lunge balance x 2-3
- Single arm scap pulls [10,15] + knee roll drop OR 1/2 knee roll [1,3] x 2
- Squat+ [8,16] + Tinkerbell [1 per side] x 2-3
- Straps front split [30,90 sec] + prone hip glides [5] x 2-3
- Caro RMH [2,3] + Single leg squat [5] x 2-3
Get-to-support/Muscle-up (weeks 1,3 & 5)
Do the following programming on weeks 1, 3 and 5 of the next 6 weeks. Choose the appropriate progressions and amount of exercises for yourself.
- Aloha prep sequence x 1
- Arch-ups (w/ wrist wrap) [5,7] + Wrist wraps pull-ups OR Pull-up OR negatives pull-ups [4,7] x 2
Choose 3-6 of the below couplets. Feel free to mix & match mobility and skill exercises to your preference.
- Banded chicken wing [5,7] + Ground support MU [5] x 2-3
- Isometric dowel extension [30,60 sec] + Dip variant [5,10] x 2-3
- Incline row (w/ wrist wrap) OR Horizontal row [5, 10] + Prone swimmers [4,6] x 2-3
- Infraspinatus pin&stretch + Tuck wrist wrap lock-off [3,5 rep x 3,5 sec] OR wrist wrap hang [80% effort] x 1-2
- Muscle-up OR negative muscle-up OR + Weighted scap rotations (use very light weight or none) [6,10] x 2-3
- Continuous back rolls OR Support to needle + Anterior shoulder smash x 2-3