[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] – Reverse MU practice + Plate dislocates [3,5] x 2
- Russian push ups [3,5] + WW hanging scap pulls [8,10] x 2
- Prone shoulder hinges [5 x 3 sec hold] + WW tuck FL row [5,9] x 2
- Swim clubbers [5,7] + Figure-4 climb to support (drop) [2,3] x 2
- Serratus roll-out [5,9] + Windshield wiper climb to support (drop) [2,3] x 2
- Peanut thoracic [15] + Figure-13 climb to support (drop) [2,3] x 2
- Continuous back rolls x 0-2
Plantarflexion Spinning Club
Repeat this sequence as many times as you want.
- 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]