Monday 2nd September, 2019

"A movement is a thousand positions.
To be strong is to own them all. "

RX ATHLETES- Pull:

6 x 1 strict pull-up. Maintain a strict hollow body throughout. Pause at 5 points on the way up for a 3 second count, and The same on the way down. Elbows stay close to the body. Rib cage locked down. Do not crane your neck. Do not break hollow. Do train with virtuosity. This is not about hitting an RX. This is about mastery.
20 seconds on, 40 seconds off x 6. chest to bar hold, in hollow body. Set a bar in the rig so you can provide enough assistance with the feet to achieve this. HOLLOW body throughout.
Ring row:
5 x 3. Pause for a 3 count at 5 points on the way up and 5 points on the way down.
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Push:

5 x 3 Push up. Pause for a 3 count at 5 points on the way up and 5 on the way down on all reps. Hollow body, forearms vertical throughout.
5 x 2 Pike push ups. Pause for a 3 count at 5 points on the way up and 5 on the way down. Pike compressed body, feet on box.
5 x 1 Ring dip. Pause for a 3 count at 5 points on the way up and 5 points on the way down. Hollow body, shoulder blades pinned back and down.
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Pistols:

60 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
3 x 5/5 Bulgarian split squat, on plates (have a thick 20kg plate under both feet). Pause for a 3 count, at 5 points on the way up and on the way down.
3 x 4/4 single leg box step down, lateral. Use hanging foot on side of box as assistance if necessary. Pause for a 3 count at 5 different points on the way up and 5 on the way down.
2 x 4/4 single squat to box, eachs side, as low as possible. Pause in 3 different points on the way up and 3 on the way down for a 3 count.
2 x 3/3 shrimp squat. Pausing for a 3 count at 3 different points both up and down.
6 x 1/1 pistol off the floor. Pausing in 3 positions on the way up and down for a 3 count. (As it sounds, took one heel up to your bum, stand up off the floor with one leg, under control. If you can't, use a small plate to elevate yourself slightly.
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Core:

4 rounds:
6/6 Pike toe taps. (In your tight upside down V, reach one hand to opposite foot and tap your toes.
8 eccentric sit-ups. (Place the feet together, soles on the floor,, heels as close to your bum as possible, tuck your ribacge down to create a reallly tight hollow position. Without letting your knees come apart or the feet come off the floor, lean back while maintaining the curvature. As soon as you either lose curvature and ab tension, knees come apart or feet come off the floor, tuck right back to the starting position. Be humbled)
30 second straight leg back bridge hold. https://youtu.be/44ScXWFaVBs
1 - 2 - 3 - 4
Alligator roll and hollow rock complex (1 roll hollow to hollow, 1 rock, 2 roll hollow to hollow in the other direction, 2 rocks, etc to 4.)
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SCALED ATHLETES- Pull:

3 x 1 ring row. Pausing 5 times on the way up and 5 times on the way down for a 3 count each. Ie/ with some arm bend (170 degrees, then 150, 130, 110, just shy of touching, then touch rings, pause there, and repeat back down).
3 x 20-30 second Chin over bar hold. In a TIGHT HOLLOW body position.
3 x 1 pull-up. Pausing at 5 points on the way up AND on the way down for a 3 count each. HOLLOW body throughout. Use toes on a box for assistance if necessary, as long as midline stays hollowed.
Rest 1 minute between sets.
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Push:

3 x 1 push up with vertical forearms throughout. Pause at 5 points on the way up AND 5 on the way down, for a 3 count.
3 x 1 pike push-up. with 10 pauses on the way up and 5 on the down for a 3 count each time.
3 x 1 dip. Use boxes either side or parallel bars. 5 pauses up, 5 pauses down, 3 count. Focus on elbow pit pointing forward, shoulder blade pinned back and down.
Rest 1 minute between sets.
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Pistols:

60 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
3 x 3/3 Bulgarian split squat, on plates (have a thick 20kg plate under both feet). Pause for a 3 count, at 5 points on the way up and on the way down.
3 x 3/3 single leg box step down, lateral. Use hanging foot on side of box as assistance if necessary. Pause for a 2 count at 5 different points on the way up and 5 on the way down.
2 x 3/3 single squat to box, eachs side, as low as possible. Pause in 3 different points on the way up and 3 on the way down for a 2 count.
2 x 2/2 shrimp squat. Pausing for a 2 count at 3 different points both up and down.
2 x 2 single leg pistol with a light plate held straight out in front. Yep. 3 points, pause, 2 count each.
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Core:

3 rounds:
15 sit up to pike toe touch. Like the video but with legs togther. https://youtu.be/U1QBRU-FQPo
8 eccentric sit-ups. Place the feet together, soles on the floor,, heels as close to your bum as possible, tuck your ribacge down to create a reallly tight hollow position. Without letting your knees come apart or the feet come off the floor, lean back while maintaining the curvature. As soon as you either lose curvature and ab tension, knees come apart or feet come off the floor, tuck right back to the starting position.
30 second straight leg back bridge https://youtu.be/44ScXWFaVBs
6 Alligator rolls each way.
https://youtu.be/U3UYDspctYg

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