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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 [...]
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 [...]
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 [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking ** Every 5 Minutes, hop off and do 5-10 Strict toes to bar Rest Day Recovery is made for days like this…
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 [...]
