Friday 14th June, 2019

RX ATHLETES- Floor Shapes:

Hollow and Arch rocks.
80 Hollow rocks, every break, perform equal reps Arch rock. Integrity of movement, stop at the failure of form, not muscle.

4 rounds:
12/12 single leg compression pulses, alternating. https://youtu.be/lByETEVlkOQ
10 alternating FLR shoulder taps, pausing at the shoulder for one breath in and out. Maintain hollow body, tail under, bum and abs squeezed.
https://youtu.be/SfqzT3sa3fg
15 prone pass. https://www.youtube.com/watch?v=T3z77GrYL24
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Hang and Push Holds:

Every minute for 10 minutes, alternate between:
A) 15-30 second False grip Chest to ring support hold.
Harder - https://youtu.be/jY71qTYkf2Y
Easier 1 - https://youtu.be/-rQVZZpjw-w
Pick one throughout. Increase difficulty or try hold on for longer than week 1.
B) 12-16 alternating Pike push up shoulder taps. https://www.youtube.com/watch?v=y1sxGjiUHqc
Rest 2 mins.

Every minute for 10 minutes, alternate between:
A) 15-30 second supinated hollow body hang.
B) 15-30 second Ring front support. https://www.youtube.com/watch?v=D6U3VTvcwSw
Easiest: in push up as shown. Next: in dip with feet on floor in front. Next: full but with a band between the rings to help with shakes. Hardest: fully un supported top of ring hold.



Every minute for 10 minutes, alternate between:
A) 20-30 second False grip Chest to ring support hold. https://youtu.be/jY71qTYkf2Y
Try increase quality (tighter hollow body, better contact) and/or duration this week.
B) 20 wall facing handstand shoulder taps.

Rest 2 mins.

Every minute for 10 minutes, alternate between:
A) 30 second supinated Hollow body hang.
B) 10-20 second Ring front support L hang, scale to one leg bent one leg straight if needed.


Focus on good hollow body and controlled breathing throughout.
__________________________________________________________________________
Core:

3 rounds:
30 seconds single leg alternating V-ups
30 seconds lemon squeeze
60 seconds abmat sit-ups.

90 seconds rest.
__________________________________________________________________________

SCALED ATHLETES- Floor Shapes:

Hollow and Arch rocks.
80 Hollow rocks, every break, perform equal reps Arch rock.

4 rounds:
10/10 single leg compression pulses, alternating. https://youtu.be/lByETEVlkOQ
10 alternating FLR shoulder taps, pausing at the shoulder. Maintain hollow body, tail under, bum and abs squeezed.
https://youtu.be/SfqzT3sa3fg
15 prone pass. https://www.youtube.com/watch?v=T3z77GrYL24
__________________________________________________________________________
Hang and Push Holds:

Every minute for 10 minutes, alternate between:
A) 15-30 second False grip Chest to ring support hold.
Harder - https://youtu.be/jY71qTYkf2Y
Easier 1 - https://youtu.be/-rQVZZpjw-w
Pick one throughout. Increase difficulty or try hold on for longer than week 1.
B) 12-16 alternating Pike push up shoulder taps. https://www.youtube.com/watch?v=y1sxGjiUHqc
Rest 2 mins.

Every minute for 10 minutes, alternate between:
A) 15-30 second supinated hollow body hang.
B) 15-30 second Ring front support. https://www.youtube.com/watch?v=D6U3VTvcwSw
Easiest: in push up as shown. Next: in dip with feet on floor in front. Next: full but with a band between the rings to help with shakes. Hardest: fully un supported top of ring hold.
__________________________________________________________________________
Core:

3 rounds:
30 seconds lemon squeeze. https://youtu.be/Nw1RhgVfcVs
20 seconds hollow body flutter kicks each side. https://youtu.be/F8fhsu9-Lu8
40 seconds abmat sit-ups.

90 seconds rest.

 

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