Friday 7th June, 2019

RX ATHLETES- Floor Shapes:

Tabata+ Hollow and Arch rocks.
20 second hollow rock, 10 sec rest, 20 second arch rocks, 10 sec rest, x 6.

3 rounds:
10/10 single leg compression pulses, alternating, no pause, keep the working foot off the floor for all 10. https://youtu.be/lByETEVlkOQ
10 inchworm zombie pull. Keep legs straight nd practice as smooth a pull as possible. https://www.youtube.com/watch?v=pciGI4zM9IE
50 foot crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o
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Hang and Push Holds:

10 seconds on, 20 seconds off for 10 minutes, alternate between:
A) False grip Chest to ring support hold.
B) Hand stand hold.

Rest 2 mins.

10 seconds on, 20 seconds off for 10 minutes, alternate between:
A) Supinated L Hang, if single leg, switch legs each set.
B) Ring dip bottom support.
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Core:

4 rounds:
8 ab roll -outs. Going as far as you can keep a hollow body position. https://www.youtube.com/watch?v=rqiTPdK1c_I
10 alternating single leg TTB. https://www.youtube.com/watch?v=OoiDcsmc9L0
15 hollow body flutter kicks each side. https://youtu.be/F8fhsu9-Lu8

1 min rest.
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SCALED ATHLETES- Floor Shapes:

Tabata+ Hollow and Arch rocks.
20 second hollow rock, 10 sec rest, 20 second arch rocks, 10 sec rest, x 6. If you can’t rock, go in and out of as best a hollow/arch as you can express for the window.

3 rounds:
10/10 single leg compression pulses, alternating, no pause, keep the working foot off the floor for all 10. https://youtu.be/lByETEVlkOQ
10 curl ups, with 2 count at the top. https://youtu.be/SfqzT3sa3fg
50 foot crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o
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Hang and Push Holds:

10 seconds on, 20 seconds off for 10 minutes, alternate between:
A) False grip Chest to ring support hold.
Harder - https://youtu.be/jY71qTYkf2Y
Easier 1 - https://youtu.be/-rQVZZpjw-w
Pick one throughout.
B) Hand stand hold.

Rest 2 mins.

10 seconds on, 20 seconds off for 10 minutes, alternate between:
A) Supinated core hang:
Easiest: knees tucked. Next: one leg straight. Hardest: both legs straight, L Sit.
B) Ring dip bottom support. https://youtu.be/LyT2mNTB_Kg
Easiest: in push up. Next: in dip with feet on floor in front. Next: full but with a band between the rings to help with shakes. Hardest: as shown.
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Core:

3 rounds:
8 ab roll -outs. Going as far as you can keep a hollow body position. https://www.youtube.com/watch?v=rqiTPdK1c_I
12 alternating single leg seated TTB. https://youtu.be/iRwAdk2MKxA
15 hollow body flutter kicks each side. https://youtu.be/F8fhsu9-Lu8

1 min rest.

 

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