straps sensei

• Aloha prep
• Roll on ball/roller
• Yuri band warm-up
• L-sit butt slides [10] + Scap push-ups [10×5 sec] x 2
• Roll-up forward press/roll-up [3,5 x 3 sec] + Jefferson curl [3x 15 sec]  x 2
• Single leg bridge up [8,16] + Roll-up from support practice  x 2
• Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
• banded chicken wing [5] + Arabesque roll x 2
• Beats x 2
• FAFO

• Aloha prep
• Roll on ball/roller
• Yuri band warm-up
• MH2MH [10] + wall Iaido [5] x 2
• 1-arm-1-leg roll x 2
• RMH band flow + RMH x 2
• Lever tik-tocks  x 2
• MH flairs + 1+arm spin to MH x 2
• Continuous back rolls
• FAFO

• Aloha prep
• Roll on ball/roller
• Yuri band warm-up
• MH2MH (30 total) x 1
• Straps split squat + Knee roll practice  OR roll-up practice x 2
• RMH band flow x 1
• MH2toes-to-straps [3,5] x 2
• Cwing twists + Figure 4 climb -> MU (in an orbit)
• MH flairs + 1+arm spin to MH
• Continuous back rolls
• RMH practice
• FAFO

• Aloha prep
• Roll on ball/roller
• BB band twists + Back Balance
• C-rolls + beats
• Cwing + roll-ups (from support)
• 1-arm hang dislocates + RMH practice + 1-spin to MH
• Coffee Table
• FAFO

• Aloha prep
• Roll on ball/roller
• C-rolls +beats
• Coffee Table
• Roll-ups + 1-leg downdog
• Kalash hang + Tip roll
• One leg roll to hook
• Back Balance from planche
• Lever tick tocks

 

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Skin n’ pike hangs [3] + gentle beats [5] x 2
• RMH bandflow+ RMH practice OR swtich practice x 2
• Straps split squat + Knee roll practice x 2
• Spotted 1-arm toes to straps + infra pin-n-stretch x 2-3
• Continuous back roll practice + roll-up (combine if possible) x 1-2
• Hip roll practice x 2
• Mess around
• couch stretch -> 1-leg downdog -> shoulder blades holds

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Skin n’ pike hangs [3] + beats [5] x 2
• 1-arm nutcracker lower to l-sit (spot) + counter stretch x 2
• Hip roll tick tocks  x 2
• Grounded RMH rolls [2,5] + RMH practice x 2
• Wide scap push-ups [6,10] + Roll-up unwinds [2,4] x 2
• Hip circles [20 + Hula-hoop beats to MH x 2
• Mess around

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Pull-up [1]->skin[2]->MH2MH[3]->lever ticktock[1]
• Pull-up [2]->skin[3]->MH2MH[4]->lever ticktock[1]
• Pull-up [3]->skin[4]->MH2MH[5]->lever ticktock[1]

• Grounded hip roll + Hip roll practice x 2-3
• 2-arm toes to straps beats [4,7] + 1-leg downdog x 2
• Back-uprise or continous backroll practice + bent arm tabletop x 2
• 1-arm nutcracker lower to l-sit (spot) + counter stretch x 2
• RMH bandflow+ RMH practice OR swtich practice x 2
• Spin->MU->1-arm handstand
• Beats [90%] x 2-3

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]
• Big swings to trick of choice (arabesque?)
• Downward dog [1 min] + 1-arm Handstand
• Leg swings [15] + JCVD [1 min] + 1-arm flairs
• Clavicle softner + Roll-up from support
• Massage gun [1 min] + Lever tick tocks or lever walk [3,5] x 2-3
• Beats [90%] x 2-3
• Couch stretch [1 min] + static hang [max] x 2

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]
• Grounded hip roll + Jump to hip roll support x 0-2
• Hip roll practice + Twisting lunge holds x 2-3
• Seal stretch  + Clavicle softner + Cheaty planche  -> Back balance  x 2-3
• Bent arm table top pulses + Lever tick tocks or lever walk x 1-2
• Press to handstand -> Fleche + elephant walk [30] x 1-2
• Beats to invert pike- > beats to hip roll support? x 1-2