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

Continous back rolls

• Wrist push-ups [7,9] + False grip hang (rings) [max] x 2
• False grip crushers [10] + False grip needle pull-ups [5] x 3
• Support press [4,6 x 10 sec hold] +  Support to needle [2,5] x 2-3
• Bent-arm floor planche hold [max] + Back up rise (banded) x 2  
• Continuous back roll practice

Back Balance

• Miniband hip extension arcs [10] + Ground press to Back Balance [2,3] x 1-3
• 1-arm scap push-up (with lean) [10] + Straddle support twist [4,7] x 2-3
• Lunge thoracic twist (PAILS/RAILS->8/4 sec) [5] + clamshell swings [5] x 1-3
• Back balance practice OR Spinning back balance OR back balance to front balance