Weekly Intermediate Straps Programming – March 12, 2018

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Wall Fondas [5]

Back Balance

• Support swing  + Glute max raise [5] x  2
• Clamshell swings + Thoracic rows [12,15]  x 2
• Back balance  (from clamshell) + Prone chicken wings [2] x 2

Single Arm

• Single-arm grooves [5] + Kneeling Infinity hovers [10] x 1-2
• Meathook drags [5] + Capsule stretch x 2
• Weighted Nutcracker pulls [3] + Wall Fondas [5] x 2
• MH to 1-arm needle [3,5] + Armbar [1 min] x 2