Hip roll
- Straddle barrel roll [10] + Self wrapped hip roll [3 x 80% max tolerance] x 3
- Bent leg lunge balance + Prone hip glides [5] x 2
- Pigeon twist [10 x 3 sec hold] + Front balance practice (no wrist wrap) x 2-4
- Leg wrap hip roll support + Supine Miniband open half-straddle [5,7 x 5 sec] x 2
- Single strap incline/decline row [4,9] x 2
- Miniband side leg lifts [max reps x 3 sec hold] + Isometric push-up hold [max reps x 3 sec hold] x 2
Conditioning
- Max total time of:
- L-sit/ Tuck L-sit/ support-hold in 5 minutes (minimum 5 sec increments)
- Max total reps of:
- Skin the cat/ press to skin in 5 minutes (minimum 3 rep increments)
- Max total reps of:
- Push-ups/ Scap push-up in 5 minutes (minimum 3 rep increments)
Mobility
Emmit Louis pike routine (https://www.youtube.com/watch?v=Ydaz_E4xZM0)
- 3-way Calf Stretch [90 sec – each]
- Prisoner pikes (w/ twist) [10r + 20-30 sec hold] x 3
- Jefferson curl [7-10r + 30 sec hold] x 3