Monday December 02, 2019

RX ATHLETES- Warm Up:

3 Rounds:
0:30 Arch stretch. Abs TIGHT. https://www.youtube.com/watch?v=DNN5duTU-7g
8-12 hollow body scap pull-ups, feet on the floor for assistance if can't perfectly execute hollow or full scap range . https://www.youtube.com/watch?v=YpKJDlfRQW8
12 straight arm banded lat pull down. https://www.youtube.com/watch?v=pjfu9P2j1h4
5 deadbug knee tuck explosion to arch bridge.
1 x tuck to hollow, slow and controlled. Low back stays flushed to floor.
https://www.youtube.com/watch?v=UHOjgGfyigU
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Vertical Pull :

5 sets:
3 hollow supinated body pull-up, 10 count lower.
straight into 12/12 single arm banded lat pull down, seated. https://www.youtube.com/watch?v=2srBm6QYGMM
1:30 rest.
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Kipping HSPU Development :

25 pike rocks.
5 wall walks.
0:30 fingertip plank.

Accumulate 2:00 Frog stand. https://www.youtube.com/watch?v=FlEi-SsDz8U


Establish a solid tripod position, 70% of load through arms, lower the knees to rest on the elbows, lift the head off the floor and pass through a frog stand to tap toes to the floor, return to headstand and straighten the legs back into full tripod. . Accumulate 10 reps.

5 sets:
1 x free standing HSPU, 10 foot HSW, 1 free standing HSPU, 10 foot HSW, 1 Free standing HSPU.

EMOM8, alternating:
A) 15% of M.E. Set of KHSPU, but at at 6" deficit.
B) 16 Back to wall HS shoulder taps.
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TTB :

60 Strict Hanging straight leg raise (Heels above hip crease at the top)
Every break:
6 jefferson curl, thinking about that compression.
https://www.youtube.com/watch?v=koi9dAJLWcE
12 compression pulses, lifting the feet over a small object such as a DB with each rep. https://www.youtube.com/watch?v=5NU3HsSvP3Y
18 hollow rocks.

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SCALED ATHLETES- Warm Up 

3 Rounds:
0:30 Arch stretch. Abs TIGHT. https://www.youtube.com/watch?v=DNN5duTU-7g
8-12 hollow body scap pull-ups, feet on the floor for assistance if can't perfectly execute hollow or full scap range . https://www.youtube.com/watch?v=YpKJDlfRQW8
12 straight arm banded lat pull down. https://www.youtube.com/watch?v=pjfu9P2j1h4
5 deadbug knee tuck explosion to arch bridge.
1 x tuck to hollow, slow and controlled. Low back stays flushed to floor.
https://www.youtube.com/watch?v=UHOjgGfyigU

_____________________________

vertical Pull :

5 sets:
5 hollow body pull-up negatives, 4 count lower.
straight into 10/10 single arm banded lat pull down, seated. https://www.youtube.com/watch?v=2srBm6QYGMM
1:30 rest.
_______________________________________________________________________
Kipping HSPU development  :

25 pike rocks.
5 wall walks

3 sets:
M.E. Frog stand. https://www.youtube.com/watch?v=FlEi-SsDz8U
8 reverse hyper extensions, hugging a bench.
1:00 rest.

Accumulate 1:00 tripod headstand, legs straight, hold 70% of the weight in your hands/arms. Keep the eyes looking straight ahead, not down to the floor.

3 sets:
In a tripod headstand, legs straight up, bend the legs, lower until knees touch your elbows, then extend back up to straight legs. 3-5 reps.
1:00 rest.

3 sets: 3 tripod to plank, kicking feet up the wall. Body length away from the wall to start this week, get close to the wall each set. 0:20 in this video. https://m.youtube.com/watch?v=_xAU3rFFPV0
1:00 rest.
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TTB :

60 Strict Hanging knee raise (knee above hip crease at top)
Every break:
6 jefferson curl, thinking about that compression.
https://www.youtube.com/watch?v=koi9dAJLWcE
10/10 compression pulses, moving the working leg's foot over a small obstacle such as a dumbbell https://www.youtube.com/watch?v=5NU3HsSvP3Y
6 tuck with extension, arms outstretched, holding onto a KB and maintaining hollow. https://www.youtube.com/watch?v=POVHbdhPtOQ

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