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 - [...]
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 [...]
