straps sensei

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Fist Peng [5]
• Cuban Rotation [8]

Arabesque

• Half-straddle needle pull-up [5,9] + Scap clocks [2,4] x 2
• Dips (rings) [4,8] + Thoracic rows [12,15] x 2
• ½-½ arabesque pulls [3 x 5 sec] + prone swimmers [2,4] x 1-2
• Arabesque practice
• Sequence: arabesque->nutcracker->half-moon->vertical split

1-arm 1-leg roll

• L-sit hold [80% effort] + Wall fondas [5] x 2
• Press to shoulder stand [2,4] or partial headstand push-up [3,6] + Leaning wall pike [1,2 min]  x 2-4
• 1-arm 1-leg roll practice + Dumbbell lunge press [6,8] x 2
• Sequence: Muscle-up -> 1-arm 1-leg roll -> arabesque->nutcracker->half-moon->vertical split

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Fist Peng [5]
• Cuban Rotation [8]

Half-moon+Half-arabesque

• Needle rotations [3×4 sec hold] + Thoracic rows [10,15] x 2-3
• Half-moon (w/ spin)  [2,3] + Mackenzies [60,90 sec] x 2
• ½-½ arabesque pulls [3,5] + scap clocks [2,4] x 2
• Sequence: Half-arabesque->nutcracker->half-moon->vertical split

L-sit

• L-sit (straps) [60-70%] + Iliopsoas release [1 min] x 2-3
• Support (rings) [80-90%] + Wall fondas [5] x 3
• L-sit (parallettes) [100%] + Prone hip glides [5] x 2

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Fist Peng [5]

Reverse Meathook

• Grounded meathook pulls  [3,5] + Windmills [5,7] x 2
• Needle lower to RMH [2,4] + Cuban Rotations [5,8] x 2
• Low meathook switch [3,5] + Thoracic Rows [10,15] x 2
• RMH practice OR Caro RMH

 

Backlever + Frontlever

• FL pulls OR Knees to elbows [5,15] + 2-arm weighted divers [7,9] x 2-3
• Backlever pulls (Banded) [3,5] + Skin the cats [3,5] x 2-3
• Milkshaker [4,8] + External rotation pull aparts [10] x 2-3
• Static backlever (band) [max time] + Static frontlever (band) [max time] + Clavicle softner x 2-3

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Fist Peng [5]
• Cuban Rotation [8]

Meathook

• Seated russian twist [10] + Cuban Rotations [5,8] x 0-2
• Grounded meathook pulls [3,5] + Armbar [1 min] x 2-3
• Low meathook switch (banded) [2,5] + Thoracic rows [10,15] x 2
• 1-arm Meathook (self spot)

Backlever + Frontlever

• Knees to elbows [5,15] + 2-arm weighted divers [7,9] x 2-3
• Backlever pulls (Banded) [3,5] + Skin the cats [3,5] x 2-3
• Tuck Milkshaker [4,8] + External rotation pull aparts [10] x 2-3
• Static backlever (band) [max time] + Static frontlever (band) [max time] + Clavicle softner x 2-3

Figure 4

• Archer switches [4,6] + Serratus roll-out [5] x 2-3
• Figure-4 ->  Tuck Drop [1] + Swim clubbers [2,3] x 2-3
• Figure-4 -> Tension foot mount [1]  + Side plank swimmers [7] x 2-3

Roll-ups

• Hanging pull aparts [5×2 sec] + Partner supine cubans [3,5] x 2
• Support cross fly [3,7] + Armbar [1 min] x 3-4
• Roll-down [1,3] + Handcuff Breakers [3,4] x 2
• Roll-up practice + Adduction Shoulder Rolls [5]

Figure 4

• Archer switches [2,5] + Serratus roll-out [5] x 2-3
• Figure-4 hand wrap climb [3] + Swim clubbers [2,3] x 2-3
• Figure-4 hand+wrist wrap climb [1,2] + Side plank swimmers [5] x 2-3

Roll-ups

• Hanging pull aparts [5×2 sec] + Partner supine cubans [3,5] x 2
• Support cross fly [3,7] + Armbar [1 min] x 3-4
• Seated snow angels [5,8] + Handcuff Breakers [3,4] x 2

Footstraps

• Mini-band arabesque [10] + One leg balance (eyes closed) [1 min] x 2
• Tension foot mount [1]+ Maxells  [5,7] x 2
• Elevated front split [1] + Prone hip glides [5] x 2
• Tinkerbell [1] + Frog [2 min] x 2

Arabesque

• Half-straddle needle pull-up [5,9] + Side Fondas [10] x 2
• Dips (rings) [4,8] + Forward Cuban rotations [8,10] x 2
• ½-½ arabesque pulls [3 x 5 sec] + Swim clubbers [2] x 0-2
• Arabesque  practice

Nutcracker

• Straddle tuck rock [max,12] + 1-arm divers [8,10] x 2
• ½ M&Ms [2,5] + Anterior shoulder smash [30 sec] x 3
• Grounded Meathook pulls [5,7] + Armbar [1 min] x 3
• Banded meathook switches [5/per side] + Forward Cuban rotations [5,7] x 2-3
• Nutcracker practice (1-arm, spin) + Capsule stretch [30 sec] x 2-3

L-sit

• L-sit (straps) [50-60%] + Iliopsoas release [1 min] x 2-3
• Support (rings) [80-90%] + Double fondas [5×5 sec] x 3
• L-sit (parallettes) [100%] + Prone hip glides [5] x 2

Handstand

• L-sit hold [max] + Mini-band arabesque [10] x 2
• Butt-up [3,5] + Wall leaning pike [1 min] x 2-3
• Partial handstand push-up [3,5] + (Elevated) headstand press [5] x 2-3
• Press to handstand practice (on straps)

Back Balance

• Single arm cross press out [3,5] + Side plank swimmers [5,8] x 2
• Straddle support twist [5] + Butt-walk [12 fwd + 12 bwd] x 2-3
• Back balance practice + Iso middle splits [2 min] x 3
• Pre-set Back Balance (w/ spin) + Prone hip glides [5] x 2-3

Skin

• Kneeling German hang [30, 90 sec] + Isometric dowel ext. [30,45 sec] x2
• Jefferson Curl [4,6] + plank rock [5] x 2-3
• Press to skin [3,6] + prone swimmer [2,3] x 2-3
• Skin [3,6] + Wall leaning pike [1 min] x 2-3

Footstraps

• Mini-band arabesque [10] + One leg balance (eyes closed) [1 min] x 2
• Straps front split [30,90 sec] + Prone hip glides [5] x 2
• Bent leg lunge balance + Dumbell walking lunge [30 steps]  x 2