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] + high/hook switch practice x 3
- Thoracic flow x 2
- Diver bombers [4]
- Bear twist [8]
- Squat twist [8]
- Prone swimmers [4]
- (Tuck) Supine wipers [6,12/per side]+ Seated meathook stretch [3,5] x 3
- Meathook band flow + Needle pike [7,11] + (legs low, soft hand spot) Meathook to meathook [10] x 2
- RMH (bench) pulls [5,7 x 2 sec hold] + Needle to reverse meathook (w/ spot) [2,4] x 2-3
- Serratus roll-out [5,8] + Meathook/Invert pike to RMH (w/ spot) [3,7] x 2-4
- Angled Pistons [8,16] + Iaidos [8,16] x 2-3
- Armbar [90,120 sec] + Caro RMH [2,3] x 3
- Legless rope climb [1] + Rest [1 min] x 5
Mobility/rehab
- Teres roll out
- Capsule stretch
- Serratus roll out
- Seated pike stretch
- Peanut thoracic
- Aloha one side hang