Weekly Beginner Straps Programming – March 5, 2018

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