Warm Up: A: 2 Sets: 10 Meter broad jumps 10 Meter frog jumps 10 Meter single leg jump left 10 Meter single leg jump right Coaches notes: Stay low to the floor and drive hard with your legs forward rather than jumping up. Focus on hitting a solid landing position throughout the broad jump portion [...]
Skill: A: 2 set 5/5 x single arm row w/KB 10 x reverse grip push-ups 10 x band pull aparts 30 Sec supinated grip hang *rest 1 Min Coaches notes: Maintain mindfulness of holding an active hollow position throughout each movement. On the single arm kettlebell rows aim to keep hips and shoulders square [...]
Warm Up: A: 10 leg kicks every direction X 3 set Forward Side Backward Coaches notes: On the kicks, focus on maintaining straight legs with pointed toes. Keep your hips and shoulders squared to the direction you are facing. Skill: B1: 4 x 4 Straddle presses to handstand against the wall ; rest 30 sec B2: [...]
Skill: A1: 4 x 30 second Hang in hollow from bar ; rest 30 sec A2: 4 x 10 Controlled beat swings ; rest 60sec Coaching notes: On the bar hang, keep your shoulders actively pulled down and away from your ears while also pressing down onto the bar through your palms to activate your lats. Make [...]
Skill: A: Hand balance practice - any variation Coaches notes: Work on finding balance on your hands with or without the wall, on one hand, tripod, headstand, inverted hold, pike position with feet elevated on a box, etc. When practicing your full handstand focus on keeping arms at full extension while creating a straight line [...]
Skill: A1: 3 x 10 sec active hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: On your false grip hang on rings begin with "karate chopping" the rings with the part of your arm where your wrist and palm meet. Wrap your [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Swimming Running
Skill: A: Warm up your wrists well then practice for 10 min handstand pressing drill variations of your choice Strength: B1: 4 x 8 Ring push ups with turn out @22X1 ; rest 30 sec B2: 4 x 10 Beat swings ; rest 30 sec B3: 4 x 8 Hollow to L-sit on Kettlebells ; [...]
Skill: A: 10 Min practice Ring muscle-ups with rings in hips height and athlete from the floor. Use false grip and pause 3 sec in each position. Coaches notes: Position 1: top of the pull with elbows pointed straight ahead and fists touching each other - pulling to the top of your rib cage - [...]
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 [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
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 [...]
