[Floating] – These exercises are meant to be done at any point in the programming. Generally skill work, do it when you are feeling warmed up, sufficiently fresh and mentally ready. Listen to how your body feels.
Muscle up & friends
- [Floating set] – Muscle-up practice + seated shoulder extension x 2-4
- Weighted scap rotations [6,10] + Hanging scap pulls [8,10] x 2
- Prone shoulder hinges [5 x 3 sec hold] + Wrist wrap horizontal row [5,9] x 2
- Banded chicken wing [5,7] + Ground support MU [5] x 2-3
- Plate dislocates [3,5] + Dip variant [5,10] x 3
- Serratus roll-out [5] + Tuck wrist wrap lock-off [3,5 rep x 3,5 sec] x 3
Plantarflexion Spinning Club
Repeat this sequence as many times as you want. Slowly increase the volume (number of rotations) and intensity (speed of rotations). Push to the point that you feel a little bit nauseous/uncomfortable. Adapting to spinning takes time, consistency is much more effective than one intense session. Not something that you will just get overnight.
- Straddle mount sweep into invert straddle or invert tuck [4,10 rotations]
- Shin smash [10,15]
- Calf raises (ankles together) [5,10 x 5,10 sec hold]
- Cyclone spin [5,30 rotations]
- Robyn footbender [10 rolls + 30 sec hold]
- Straddle spin [5,30 rotations]
- Toe-hold point and flex [5,10 x 5,10 sec hold]
Straps straps straps strapsstrapsstraps EVERYBODY