Monday 23rd September, 2019

RX ATHLETES- Pull:

For all movements -
1 ) rest as needed to maintain maximum quality of movement.
2) Place your hands the same distance apart for increased transfer. This should be the length from your finger tips to elbow. If on the bar, on the floor, or on the rings (measure up on straps for rings).

5 sets:
3 position ring row.
3 reps, pause after push down for a 3 count, after retraction for a 3 count, and Lower yourself over a 3 count.
1 min rest.

How to:
Set up so your body is at 45 degree angle to the floor, hollow body tight, insides of feet together. WITHOUT breaking hollow - push down on the rings slightly, pause, retract shoulders back and down, pause, row, pause.

5-4-3-2-1
Strict Hollow body pull-ups.
Hold the chin over the bar, and lower for a 2 -4-6-8-10 count respectively. Add load as able
2 min rest.

E.g. for the set of 3 reps pause each rep for a 6 count and lower for a 6 count.
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Push:

5 x 3 push up. Pausing for 9 seconds at the top, in a rock solid FLR, 6 second eccentric keeping a vertical forearm, 3 second pause in the bottom. 1 min rest.

5-4-3-2-1
handstand push up with 3 seconds up, 3 seconds down. Increase deficit as able.
1.5 min rest.

5-4-3-2-1
Ring dip. Pause for 2-4-6-8-10 seconds at the top and bottom respectively.
2 min rest.
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Pistols:

If you know you have ankle range limitations:
3 rounds:
30 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
3 x 10/10 single leg calf eccentrics on a plate. https://www.youtube.com/watch?v=KZrm1k4Y4VY
control it down and drive the knee forward to work ankle range.

If you don't know, assess: https://www.youtube.com/watch?v=XlIzVI4KN7o
If you feel tension more in the front, the banded mobilisation is more likely to work, if tension is in the calf, the calf eccentrics will be more beneficial.

Chipper:
40 jumping lunge.
30 pull-ups.
40 Shrimp squat
20 chest to bar
40 pistols
10 bmu.
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Core:

4 rounds:
4 V-ups, 8 alternating single leg V ups, 12 russian twist, 16 abmat sit-ups. 20 second hollow hold, 24 arch rocks.
1.5 min rest.
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SCALED ATHLETES- Pull:

5-4-3-2-1
Eccentric pull-ups.
Hold the chin over the bar, and lower for a 2 -3-4-6-8 count respectively.
1.5 min rest.

How to: Jump your chin over the bar, getting into a perfect hollow body, with the elbows close, shoulders back and down.

E.g. for the set of 3 reps pause each rep for a 4 count and lower for a 4 count.

5 sets:
3 position ring row.
3 reps, pause after push down for a 3 count, after retraction for a 3 count, and Lower yourself over a 3 count.
1 min rest.

How to:
Set up so your body is at 45 degree angle to the floor, hollow body tight, insides of feet together. WITHOUT breaking hollow - push down on the rings slightly, pause, retract shoulders back and down, pause, row, pause.
__________________________________________________________________________
Push:

5 sets of 3 push up:
Each rep has a 9 second count at the top, 6 second eccentric, 3 seconds in the bottom, press.


Pike push-up:
5-4-3-2-1
1.5 min rest.
2-4-6-8-10 second eccentric and concentric.
________________________________________________________________________
Pistols:

If you know you have ankle range limitations:
3 rounds:
30 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
3 x 10/10 single leg calf eccentrics on a plate. https://www.youtube.com/watch?v=KZrm1k4Y4VY
control it down and drive the knee forward to work ankle range.

If you don't know, assess: https://www.youtube.com/watch?v=XlIzVI4KN7o
If you feel tension more in the front, the banded mobilisation is more likely to work, if tension is in the calf, the calf eccentrics will be more beneficial.

Chipper:
50 reverse lunge
40 single leg squat to a box
30 single leg squat off a box
20 shrimp squat
10 pistols (self spot with other tip toe on floor/on back of foot if needed)
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Core:

4 rounds:
3 V-up, 6 single leg V-up, 9 lemon squeeze, 12 russian twist (L+R = 1 rep), 15 abmat sit-ups, 18 arch rocks.
1 min rest.

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