Wednesday 11th September, 2019

Hamstring and Thoracic Opener:

3 rounds:
30 second sciatic nerve floss each side. https://youtu.be/tzMU5zRG71Q
25 foot feet together gymnastic bear crawl (hips high, legs straight)
30 seconds thoracic dowel stretch. https://www.youtube.com/watch?v=vY5-lksQjkE
25 foot gymnastic crab walk.
10/10 thoracic rotation. https://www.youtube.com/watch?v=z2zv526I7M8
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RX ATHLETES- HS Positioning:

5 sets :
15 second body tightener to 5 second angled wall hold at 30deg, 60 deg, wall facing, 60 deg, 30 deg, then 15 second body tightener. Go as far as you can hold a good hollow position. Abs, bum and quads squeezes
1.5 min rest.
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Hand Balancing:

In a Pike, lean forward with locked arms, elbows pointing back. Lean side to side gently lifting the heel of the other palm as you move controlled from side to side, working the wrist mobility and unilateral strength. 6/6 leans x 3 sets.

3 sets each side of 10-15 second single arm support in pike with feet together. Elevate feet if capable.

The balance spot.
For those who can handstand:
In 5 minutes: accumulate max duration free standing handstand.
Then:
10 Min max distance Handstand walk EMOM 12/8 cal A.B.

No HSW?
10 minutes of practice balance point:
Kick up to a handstand next to a wall. Start with placing your hands a foot away. Aim to be as gentle as possible when your feet contact the wall. When you get 3 consecutive gentle touches, then progress your hands further away from the wall, half a foot at the time, repeating 3 consecutive soft as a kiss touches. As you move back, the aim is to find that balance spot as your feet come together, and to eventually make steps towards the wall, to again touch it ever so softly. This is about developing a controlled kick to handstand - finding that balance. Kind of like finding the biting point on the clutch.
For tips on kicking up: https://www.youtube.com/watch?v=TeN-i2mTcZc
pivot round the front leg, letting the lever of the back leg pull you up.
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Straight Arm Strength:

 Every minute, alternate, x 5 each:
A) 5 Ice cream makers. Bent knee/s to scale. https://youtu.be/rFIW5XKq0iI
B) 10/10 straight arm banded lat pull down. 
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Core:

5 sets:
3 Dragon flag lowers, holding as tight a hollow body as possible, with one or both legs tucked as needed, pause for a 3 count at 60, 45 and 30 degrees.
1.5 min rest.
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SCALED ATHLETES- HS Positioning:

5 sets :
15 second body tightener to 5 second angled wall hold at 30deg, 60 deg, wall facing, 60 deg, 30 deg, then 15 second body tightener. Go as far as you can hold a good position. 1.5 min rest.
__________________________________________________________________________
Hand Balancing:

n a Pike, lean forward with locked arms, elbows pointing back. Lean side to side gently lifting the heel of the other palm as you move controlled from side to side, working the wrist mobility and unilateral strength. 6/6 leans x 3 sets.

3 sets each side of 10-15 second single arm support in pike with feet together.

The balance spot.
10 minutes of practice:
Kick up to a handstand next to a wall. Start with placing your hands a foot away. Aim to be as gentle as possible when your feet contact the wall. When you get 3 consecutive gentle touches, then progress your hands further away from the wall, half a foot at the time, repeating 3 consecutive soft as a kiss touches. As you move back, the aim is to find that balance spot as your feet come together, and to eventually make steps towards the wall, to again touch it ever so softly. This is about developing a controlled kick to handstand - finding that balance. Kind of like finding the biting point on the clutch.
For tips on kicking up: https://www.youtube.com/watch?v=TeN-i2mTcZc
pivot round the front leg, letting the lever of the back leg pull you up.
__________________________________________________________________________
Straight Arm Strength:

Every minute, alternate, x 5 each:
A) 3-5 tuck ice cream makers. These are harder than they look.
B) 10/10 straight arm banded lat pull down. keep shoulder back and down in the socket.
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Core:

5 sets:
3 Dragon flag lowers, holding as tight a hollow body as possible, with one or both legs tucked as needed, pause for a 3 count at 60, 45 and 30 degrees.
1.5 min rest.

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