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 - [...]
Today is a Rest Day for the program! Hit your Rest Day Recovery here
Warm-up: 2 Sets 10 Scap pull ups*use straight arm pull 5/5 Alternating pigeon*5-10 sec hold 10 Over/under arm swings Coaches notes: On the scap pull ups, pull your shoulders down and away from your ears while also pressing down onto the bar through your palms to activate your lats then return back to your starting position slow [...]
Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Enjoy! :)
Skill: A: 5 x 20 sec ring support with a turnout in hollow position ; rest 60 sec Coaches notes: On the support hold focus on keeping your eyes on the horizon, chest up, and your body in a straight line. Rings should be set shoulder width apart and remain parallel to each other. To [...]
Skill: A: 3 Sets: 30 Sec supinated grip hang with thumb wrapped 30 Sec side plank left 30 Sec FLR scapular circles 30 Sec side plank right 3 Lateral lunges/leg *Rest 60 sec Coaches notes: Maintain active hollow position, shoulders, and scaps throughout side planks and scapular circles as well as your lats during the [...]
Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]
Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]
Skill: A: 2 Sets 10 Sec false grip ring row hold in hollow position 10 Sec top of a pull hold 10 Sec bottom of dip hold (Rings squeezed into your armpits) 10 Sec support hold with slight turn out Coaches notes: On the false grip ring row hold begin with "karate chopping" the rings with [...]
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 [...]
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…
