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 [...]
Warm Up: A: 3 x 10 Leg kicks in each direction ; RAN Forward Side Backward Coaches notes: Maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing in each [...]
Strength: A: 2 sets 8 Tempo push-ups 30 Supinated hang on bar 6/6 Kettlebell windmills 10 Russian baby maker squats Rest as needed between sets. Coaches notes: On the push ups set your hands shoulder width apart so that your shoulder is stacked directly over your elbow and wrist. Focus on holding a tight [...]
Skill: A1: 3 x 10 sec hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: While hanging in false grip keep your shoulder girdle active. Pull your shoulders down and away from your ears, compress your ribs towards your hips, squeeze your glutes, [...]
Skill: A: Warm up your wrist well then practice for 10 Min handstand pressing drills Strength: B1: 4 x 8 Ring push-ups with turn out @ 22 X 1 ; rest 30 Sec B2: 4 x 10 Beat swings ; rest 30 Sec B3: 4 x 8 Hollow to L-sit on kettlebells ; rest 1 [...]
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! 45 Mins of one of the following: Running Biking Rowing Swimming
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: [...]
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 [...]
