Intermediate: Continuous back rolls/Back Balance/Roll-ups cycle (week 3 of 4)

Roll-up

• • Scap push-up [20] + Standing T-lift [5,9] x 2
  • Scaption press (FF) + Invert tuck cross fly [3,6] x 2
  • Prone swimmers [4,5] + invert bench manna OR bench manna [3,5] x 2
  • Scap clocks [2,3] + Tuck roll-up OR Roll-up x 3

Continous back rolls

• Hollow body hold [45,60 sec] + False grip needle pull-ups [5] x 2-3
• Server external rotation [4,6 x 10 sec hold] + Tuck support to invert tuck OR  Support to needle [2,5] x 2-3
• Depth push-ups [5,10] + Bent arm support planche OR support planche rocks x 2
• Dips [5] + Back up rise (banded) x 2