Skill: A: 10 min free handstand balance practice without moving hands. Coaches notes: On the handstand hold focus on keeping your arms at full extension creating a straight line from your wrist to your shoulder and all the way down to your hip aiming to connect your upper and lower half creating vertical alignment throughout [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Coaches notes: On all bounding movements aim to land lightly on the ball of your foot lightly kissing your heel to the floor before bounding upward. Keep your torso upright as [...]
Strength: A: 3 sets of: 30 Second Side Plank - L 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank - R Coaches Notes: On the side plank place your free hand on your hip and pull your elbow and shoulder back while looking up to help keep your hip open and body [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Coaches notes: On the good mornings please make sure to keep your back tight and flat all the way through. If you have tightness in your hamstrings and low back then you may ease some of that tension [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
TODAY IS REST DAY! Recover Mobility
Skill: A1: 4 x 30 sec active hollow hang from bar ; rest 30 Sec A2: 4 x 10-15 Controlled beat swings ; rest 60 Sec Coaching notes: Focus on maintaining active shoulder girdle and lats while in the hollow hang. Make sure to maintain focus on controlling through your shoulder girdle and lats on [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 10 hang power cleans 20 DB walking lunge 30 cal row *4 min REST btwn each round *record times each set + Recover Mobility
Skill: A: 2 sets: 3 Inchworm walk 10 Russian baby maker 4-6 Rocking box bridges Coaches notes: On your inchworms get set with your feet together as you do a forward fold bringing your hands flat to the floor with fingers spread wide. Keep your arms straight and actively block away from the floor as [...]
Warm-up: 10 Prone snow angels 10/10 Active straight leg raises 200 Meter run x 3 Sets Coaches notes: On the reverse snow angels begin in a prone position with straight and engaged legs, glutes squeezed, belly button to your spine, and arms extended straight and hugging your ears. Keep everything solid and one piece from head to [...]
Skill: A: Take rings off rings straps and put through heavy weights. From there practice to kick up to a handstand, start by straddling legs and use spotters, if possible. Strength: B1: 5 x 5 Weighted strict pull-ups @31X1 ; rest as needed B2: 5 x 20 Ring Dips between boxes ; rest as needed [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Coaches notes: On the air squats focus your eyes straight ahead while keeping your torso as upright as possible. Knees should track with your toes and weight [...]
