straps sensei

• 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]
• Armbar [90,120 sec] + Elephant walk [60] + Skin the cross OR roll-up  x 1-2
• Clavicle softner [1 min]  + Handstand drop x 0-2
• Banded RMH flow + 2-arm Banded Flag to MH Top Return x 1-2
• Beats to Invert pike + Tabletop arm raises [10]
• Kalash Lowers OR Continuous RMH circuit x 0-2
• 1-arm spin flairs + Anterior shoulder smash x 1-3
• Lever tick tocks [2,5] x 0-2
• 5 min stretch + 5 min silent sit-n-breath

• 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]
• Banded Chicken wing +Arabesque (roll) x 1-2
• Armbar [90,120 sec] + Skin the cross OR roll-up  x 1-2
• Banded RMH flow + 2-arm Banded Flag to MH Top Return x 1-2
• MH2MH Flairs + 1-arm spin flairs + Anterior shoulder smash x 1-3
• Kalash Lowers OR Continuous RMH circuit x 0-2
• Beats to Invert pike + Tabletop arm raises [10]
• 5 min stretch + 5 min silent sit-n-breath

• 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]
• Armbar [2 min] +Archer wrap from front balance (w/ spin) x 1-2
• π/4 backlever [1 min] + Lever tick-tocks [2,5] x 2
• Support planche +Invert tuck to 1-arm lock-off [3,5] x 2
• High switch with scissors (or 1-arm MH scissors) + 1-arm hang x 1-3
• Scap push-ups [15] + straps front flip [3,5]x 2
• beats + pain potty [10] x 3
• 5 min stretch + 5 min silent sit-n-breath

• 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]
• Banded spinal segmentation [10] + False grip needle pull-ups [5] x 1-3
• Straddle support twist [3,5] +  Ironman twists [5] x 1-2
• Tuck support to invert tuck OR  Support to needle [2,5]  OR Continuous Back roll x 1-3
• Beats + Tabletop arm raises [10] x 0-3
• Arabesque  + Hinge row [5,9]  x 1-3
• Single leg Downward dog [60, 120 sec] + Bent-arm shoulder extension [60 sec] x 2
• Sit and breath and relax [5 min]

• 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]
• Dips [4,7] + Swim clubbers [3] x 2
• Caro RMH [2,4] +Windmills [5,7] x 1-2
• Band assisted MH drags [3,7] + Standing forward fold [1 min]  x 0-2
• Straddle support twist [3,5] +  Ironman twists [5] x 1-2
• Roll-up (w/spin) OR Roll-up from support + Anterior shoulder smash x 0-2
• Beats [4,8] + Tabletop arm raises [10] x 0-3
• High switch [1] x 0-3
• Single leg Downward dog [60, 120 sec] + Bent-arm shoulder extension [60 sec] 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]
• Armbar [90,120 sec] + Skin the cross [3,5]  x 1-2
• Downward Dog [90,120 sec] + Press to Handstand (w/ spin) x 1-3
• Roll-up (w/spin) OR Roll-up from support + Anterior shoulder smash x 0-2
• Switch beat swings + Tabletop arm raises [10] x 0-3
• Single leg Downward dog [60, 120 sec] + Bent-arm shoudler extension [60 sec] x 2

 

Welcome back to the gym, you finally get to hang off the unforgiving, pain-inducing, brutal seatbelts in the sky you all know and love: straps! Be kind to your body and leave your ego at the door. Let go of any expectation of what you think you should or shouldn’t be able to do. This is a great opportunity to be a beginner again, focus on fundamentals and fall in love with straps all over again. Rome wasn’t rebuilt in a day.

• Redeemers [20] x 1
• Aloha Prep Sequence [1] x 1
• Needle pikes [10] + Xiaoengs [5] x 2
• (L-sit) Skins [3,7] + Cuban Rotation [8] x 2-3
• Pull-up variant (L-sit, tuck, straight, or negative) [5,10] + Static hang (1-arm or 2-arm) [1,2 min] x 2-3
• Meathook-to-meathook [10] (legs together, straddle or straddle match) + Infraspinatus pin&stretch OR Seated meathook stretch x 2-3
• Muscle-up variant [1-5] (Negative or Ground support) + seated shoulder extension [30-60 sec] x 1-3
• Unstructured fucking around safely

 

Footstraps

• Aloha Prep x 1
• Tension foot mount (pull to meathook) [2,5] + Box climb [5] OR Incline row [5,10] x 2-3

Choose 3-5 of the below couplets. Feel free to mix & match mobility and skill exercises to your preference.

• Meathook hold (1-arm) [70% max effort] OR Meathook to 1-arm 1-foot + One leg balance (eyes closed) [1 min] x 2
• Jumping lunges [30,60] + Bent leg lunge balance x 2-3
• Single arm scap pulls [10,15] + knee roll drop OR 1/2 knee roll [1,3]  x 2
• Squat+ [8,16] + Tinkerbell [1 per side] x 2-3
• Straps front split [30,90 sec] + prone hip glides [5] x 2-3
• Caro RMH [2,3] + Single leg squat [5] x 2-3

Do the following programming on weeks 1, 3 and 5 of the next 6 weeks. Choose the appropriate progressions and amount of exercises for yourself.

• Aloha prep sequence x 1
• Arch-ups (w/ wrist wrap) [5,7] + Wrist wraps pull-ups OR Pull-up  OR negatives pull-ups [4,7] x 2

Choose 3-6 of the below couplets. Feel free to mix & match mobility and skill exercises to your preference.

• Banded chicken wing [5,7] + Ground support MU [5] x 2-3
• Isometric dowel extension [30,60 sec] + Dip variant [5,10] x 2-3
• Incline row (w/ wrist wrap) OR Horizontal row  [5, 10] + Prone swimmers [4,6] x 2-3
• Infraspinatus pin&stretch + Tuck wrist wrap lock-off [3,5 rep x 3,5 sec] OR wrist wrap hang [80% effort] x 1-2
• Muscle-up OR negative muscle-up OR + Weighted scap rotations (use very light weight or none) [6,10] x 2-3
• Continuous back rolls OR Support to needle + Anterior shoulder smash x 2-3

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Single arm cross press out [3,5] + L-sit support [80% effort] x 1-2
• Bear twists [20] + straddle support [max time, don’t do the twist portion of the video]  OR Clamshell swings [5/side] x 2
• Ground press to Back Balance OR 1/2 support planche [80% effort] OR Back Balance switch prep [3,5] + Ironman twist [2,4] x 3
• Forward plank rocks [5] OR Back balance practice (BB switch, BB+1/2, Archer) + Armbar [60,120 sec] x 2-3