Get to Support/Foot Straps (6/6)
[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready.
FIS = foot in straps
Foot Straps
- [Floating set] – Knee roll practice + 90-90s [6,10 x 10 sec hold] x 2-4
- Squat+ [8,16] + Meathook to meathook [10] x 3
- Swim clubbers [4,6] + Full knee roll & kick out -> Caro RMH&½ [2,3] x 2
- Single FIS to front balance + Kneeling thoracic rotation [10] x 2-3
- Tension foot mount with fast spin + Single leg bridge [8,16] x 2-3
- Swinging MH to standing with FIS + FIS Front splits [10 pulse + 30 sec hold] x 2-4
- Swinging Caro RMH&½ x 2
- Increase number of zercher squats by 1 each set. Each set must be unbroken reps, go you until failure
- Zercher squat [5] + Rest [1 min]
- Zercher squat [6] + Rest [1 min]
- Zercher squat [7] + Rest [1 min]
- ….