Handstand Work: 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 [...]

Skill: A: 2 sets: 3 Inchworm push-ups 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 [...]

Today is a rest day for the program! Rest Day Recovery is made for days like this..

Skill: A1: Hang in false grip 10 sec, rest 30 sec A2: 20/20 sec side plank, rest 30 sec X3 set Coaches notes: Focus on maintaining an active shoulder girdle and lats while in the false grip hang. Modify with keeping your feet on the floor and/or with only one hand at a time in [...]

Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear  10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Coaches notes: On the bear walks keep your arms straight while blocking through your shoulder and scap to keep your shoulder girdle activated and strong throughout. [...]

Skill: A: Warm up your wrist well then practice any variation of press handstand drills for 10 minutes. Strength:  B1: 8 Ring push-ups with turn out @ 22 X 1, rest 30 Sec B2: 10 Beat swings, rest 30 Sec B3: 8 Hollow to L-sit on kettlebells, rest 1 Min X 4 sets   Coaches [...]

Skill: A: Warm up your wrist well then practice any variation of press handstand drills for 10 minutes. Strength:  B1: 8 Ring push-ups with turn out @ 22 X 1, rest 30 Sec B2: 10 Beat swings, rest 30 Sec B3: 8 Hollow to L-sit on kettlebells, rest 1 Min X 4 sets   Coaches [...]