[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.
FIS = foot in straps
Foot Straps
- [Floating set] – Knee roll practice + 90-90s [6,10 x 10 sec hold] x 2-4
- Miniband Squat [8,16] x 3
- Full knee roll & kick out+ Prone hip glides [5] 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
- Tinkerbell [1 per side] + FIS front split [10 pulse + 30 sec hold]x 2-3
- Swim clubbers [4,6] + Caro RMH&½ [2,3] x 2
- Zercher squat [10,15] + Rest [1 min[ x 4
Plantarflexion Spinning Club
Repeat this sequence as many times as you want. Play around with spinning sequences, this is just a place to start.
- 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]