Hooks & Switches
[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready.
- [Float] = Capsule stretch [60 sec] + switch practice (hook switch if new) x 2-3
- Thoracic flow x 2
- Diver bombers [4]
- Bear twist [8]
- Squat twist [8]
- Prone swimmers [4]
- Inch worm with shoulder tap [10] + Seated meathook stretch [3,5] x 2
- Meathook band flow + Needle pike [7,11] + (legs low) Meathook to meathook [10] x 2
- Skin the cat (pull from hanging L-sit) [4,7] + Needle to reverse meathook (w/ spot) [2,4] x 2-3
- Serratus roll-out [5,8] + Meathook to needle (w/ spot) [3,7] x 2-4
- Armbar [90,120 sec] + (spin) invert pike to reverse meathook [max time] x 3
- Angled Pistons [8,16] + Iaidos [8,16] x 3
- Incline row OR pull-up ladder (pick an appropriate height). Go to failure, all sets must be unbroken. Pick an appropriate starting number of reps, aim for around 6-10 sets total
- n Incline rows + rest 1 min
- n+1 Incline rows + rest 1 min
- n+2 Incline rows + rest 1 min
- …
Mobility/rehab
- Teres roll out
- Capsule stretch
- Serratus roll out
- Seated pike stretch
- Peanut thoracic
- Aloha one side hang