[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] + Russian push-ups [3,5] x 2
- Plate dislocates [3,7] + Figure-4 hand wraps [2,5] x 2
- Banded chicken wing [5,7] + Ground support Muscle-up [5] x 2-3
- Swim clubbers [3,7] + Figure-4 hand(L)/wrist(R)/hand(R)/wrist(L) [2,5] x 2
- Prone shoulder hinges [5 x 3 sec hold] + Dip variant [5,10] x 2
- Serratus roll-out [5] + wrist wrap lock-off [4,6 rep x 3,5 sec] x 2
Plantarflexion Spinning Club
Repeat this sequence as many times as you want.
- 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]