[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready.
FIS = foot in straps
Foot Straps
- [Floating set] – Knee roll practice + 90-90s [6,10 x 10 sec hold] x 2-4
- Squat+ [8,16] + Banded Meathook switches [10] x 3
- Tension foot mount [2,3] + Single leg bridge [8,16] x 2-3
- ½ knee rolls [3,5] + Hip ER lift-offs [5,9 x 3 sec hold] x 2-3
- Figure-9 to FIS to Tinkerbell (spin) -> FIS Front splits [10 pulse + 30 sec hold] x 4
- Full knee roll & kick out + Prone hip glides [5] x 2
- FIS straps climbs [3,5] + Diamond frog [90,120 sec] x 2
- Increase number of zercher squats by 1 each set. Each set must be unbroken reps, go you until failure
- Zercher squat [5] + Rest [1 min]
- Zercher squat [6] + Rest [1 min]
- Zercher squat [7] + Rest [1 min]
- ….