Beginner: Back Balance/Roll-up (2/6)

Roll-ups

• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• 2 leg bridge up [10] + Prisoner pike [10r + 30 sec hold] x 2
• Prone swimmers [5,7] + L-sit support cross pulses [5,10] x 3
• Single leg bridge up [8,16] + Skin the cross [3,7] x 3
• Jefferson curls [10] + Invert bench manna [3,7] x 2
• Roll-up practice x 0-3

Conditioning

• 5 rounds of:
  • Horizontal row [1 min]
  • Rest [1 min]
  • Needle pull-up [1 min]
  • Rest [1 min}

Mobility

• Upright bandflow
• 3 rounds of:
  • Butcher’s block [3 x 30 sec hold]
  • Wall/floor angel slides [8,16]
  • Miniband shoulder flexion with external rotation [8,16]