Monday 9th September, 2019

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

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 lenght from your finger tips to elbow. If on the bar, on the floor, or on the rings (measure up on straps for rings).

3 position ring row: holding the rings with your body at 45 degrees to the floor, Find that tight, tidy globally curved hollow body. Being super strict to maintain this position, put some down pressure on the rings, pause, retract the shoulder blades, pause, row toward your hips. Only advance position if hollow maintained. https://youtu.be/N49xkPKJu9U
4 x 4.

6 x 1 strict pull-up. Maintain a strict hollow body throughout. Pause at 4 points on the way up for a 4 second count, and The same on the way down. Keep the shoulders locked back and down, avoid shrugging into your upper traps. 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.

30 seconds on, 30 seconds off x 6. chest to bar hold, in hollow body. Set a bar in the rig so you can provide enough assistance by reducing your lever with the feet to achieve this. HOLLOW body throughout. Shoulder blades squeezed together.

Single arm Ring row:
3 x 3/3. Pause for a 3 count at 3 points on the way up and 3 points on the way down.
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Push:

5 x 3 Push up. Pause for a 4 count at 4 points on the way up and 4 on the way down on all reps. Hollow body, forearms vertical throughout.
5 x 2 Pike push ups. Pause for a 4 count at 4 points on the way up and 4 on the way down. Pike compressed body, feet on box.
5 x 1 Ring dip. Pause for a 4 count at 4 points on the way up and 4 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 DB 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.
2 x 3/3 single leg box step down, lateral. Use hanging foot on side of box as assistance if necessary. Pause for a 3 count at 3 different points on the way up and 3 on the way down.
2 x 3/3 single squat to box, each 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.
2x 3/3 Foot on calf assisted pistol. Pausing at 3 points on the way up and 3 points on the way down for a 3 count each time. (As it sounds, put the front of tour hanging foot on the back of your working legs calf, then do your one leg squat. Do not allow knee Valgus)
1 x 3/3 pistol, pausing for a 3 count at 3 points on the way up and 3 points on the way down. Do not hold the foot. If you can't do a pistol on the floor without holding your foot, more compression pulses and straight leg raise for you.
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Core:

4 rounds:
10/10 Single leg V-ups.
10 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
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SCALED ATHLETES- Pull:

4 sets: Chin over bar hold. M.E. , then 50% x 3. In a TIGHT HOLLOW body position, elbows close, shoulders locked back and down - not shrugging up into traps.
3 x 1 ring row. Pausing 4 times on the way up and 4 times on the way down for a 4 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). FOCUS on keeping a perfect hollow body throughout.
3 x 1 pull-up. Pausing at 4 points on the way up AND on the way down for a 4 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:

4 x 30 seconds in a perfect top of push up position, with scaps spread wide, shoulders back not shrugging up, hollow body on, tail tucked under. Global curve, hollow body.
3 x 1 push up with vertical forearms throughout. Pause at 4 points on the way up AND 4 on the way down, for a 4 count.
3 x 1 pike push-up. with 4 pauses on the way up and 4 on the down for a 3 count each time.
3 x 1 dip. Use boxes either side or parallel bars. 4 pauses up, 4 pauses down, 3 count. Focus on elbow pit pointing forward, shoulder blade pinned back and down.
4 x 20 second bottom of push up hold. Again, shoulders back and down, scaps squeezed together, elbows in close, rest of body in good hollow.
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 5 count, at 4 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 3 count at 3 different points on the way up and 3 on the way down.
2 x 3/3 single squat to box, each 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 5 count just before the knee touches the floor.
2 x 3/3 pistol with the tip toe of hanging foot on the floor behind you. This will add a lot of stability, Don't allow the knee to come in, make sure it tracks the toe. Pause 3 times on the up and 3 on the down for a 3 count each time.
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Core:

4 rounds:
6 x Tuck up + V up. (1 tuck up, 1 V up, 6 times)
6 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

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