[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.
WW = wrist wrap
FL = front lever
MU = muscle-up
Muscle-up & Friends
- [Floating set] – Spinning MU practice + seated shoulder extension x 2-4
- Weighted scap rotations [6,10] + WW hanging scap pulls [8,10] x 2
- Prone shoulder hinges [5 x 3 sec hold] + WW tuck FL row [5,9] x 2
- Plate dislocates [3,5]+ Reverse MU [2,3] x 2-3
- Serratus roll-out [5]+ Strict MU [2,3] x 2-3
- Ironman twists [6,8] + Felche to cheaty planche [2,3] x 2-3
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]