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! 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 [...]