Skill: A: 10 Min practice beat swings on rings Coaches notes: On the beat swings maintain focus on controlling through your shoulder girdle and lats. Think about pushing and pulling on the rings through the meaty part of your hand on the bar with straight arms. Body stays in a hollow behind the rings, passes [...]
Skill: A: 2 Sets: x 30 Second Side Plank - L x 30 Second Scap Push-Ups Position x 30 Second Side Plank - R *Rest 15 Seconds x 30 Second Supinated-Grip Hang from Pull-Up Bar *Rest 15 Seconds x 10 Reverse Grip Push-Ups @ 2111 *Rest 15 Seconds x 5 Single-Arm Ring Row/each arm @ [...]
Skill: A: 1 x 60 sec handstand hold on wall 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 your [...]
Skill: A: 3 Set: x 30 Sec FLR on rings x 5 Push-ups @31X1 x 30 Sec FLR with fingers pointing backwards. *Rest 1 min between sets Coaches notes: On your front leaning rest on rings, set the rings to shoulder width. Get set in a high plank with your hands gripping the center of [...]
Skill: A: 10-15 Min handstand practice 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 your entire body. Practice with [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Core work: A: 2 Sets: 30 Sec side plank - R 30 Sec scap push ups 30 Sec side plank - L 30 Sec supinated grip hang *Rest 1 min between sets Coaches notes: On the side plank place your free hand on your hip and pull your elbow and shoulder back while looking up [...]
Skill: A: 3 set 10 Meter Burpee broad jump 10 Meter Straight leg bear walk 10 Meter Crab walk Coaches notes: On your burpee broad jumps focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension potentially placed on your low back and knees [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
Skill: A: x 10 min forward roll practice Coaches notes: **For more challenge practice forward roll with tuck up to a handstand. Strength: B1: 5 x 5 Strict Chest to bar pull-up, rest 30 sec B2: 5 x 5 Rope pull-ups, rest 90 sec. Coaches notes: On the pull ups focus on holding a tight [...]
Skill: A: 10-15 min practice butterfly kip on bar. Coaches notes: On your butterflies make sure to get in a good warm up for your shoulders. Begin by making small butterfly circles with your chest while keeping your body moving through the hollow and tight arch positions by controlling with your lats and shoulder girdle [...]
