Wednesday 18th September, 2019

RX ATHLETES- Hamstring Stretch + 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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Handstand Positioning:

10 seconds on, 20 seconds off for 3 mins:
body tightener. https://www.youtube.com/watch?v=Yz0feOeHm6k

EMOM6:
A) 20 seconds wall facing handstand tightener at around 45 degrees.
B) 20 seconds wall facing handstand tightener at around 60 degrees.
C) 20 second wall facing handstand. nose and toes against the wall only.
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Hand Balancing:

Frogstand. Aim to lift one leg off at a time for 20 repetitions (left and right leg alternting is 1 rep)

For those who can handstand:
In 3 minutes: accumulate max reps free standing handstand shoulder taps.
Then:
Every 3 mins:
50 double unders.
15 hand release push ups
50 foot HSW.
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Straight Arm Strength:

Every minute, alternate, x 5 each:
A) 8 straight arm lat pull up, as high as possible.
B) Back lever in tuck, 3 reps with 5 second hold. https://www.youtube.com/watch?v=SZV1-ts76CM
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Core:

5 sets:
5 dragon flag lowers. lower over a count of 5, and pause half way for a count of 3. Bonus points for stopping with the body just shy of the floor and lifting back up to the start.
1.5 min rest.
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SCALED ATHLETES- Hamstring Stretch + 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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Handstand Positioning:

Cues throughout: Hips through, abs tight, insides of feet together, thighs together, push the floor away, arms locked. Keep the body long and tight.

Inverse Tabata for 3 mins: 10 sec on, 20 seconds off. Body tighteners. https://www.youtube.com/watch?v=Yz0feOeHm6k

EMOM9:
A) 20 second wall facing handstand tightener at 45 degrees.
B) 20 second wall facing handstand tightener at 60 degrees.
C) 20 second wall facing handstand tightener, upright or as close to as you feel comfortable (nose and toes to the wall)
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Hand Balancing:

Frogstand hold:
4 sets, hold as long as you can. If you can comfortably do this for at least 30 seconds, play with lifting one leg off at a time.
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Straight Arm Strength:

Every minute, alternate, x 5 each:
A) 8 straight arm lat pull up, as high as possible.
B) Back lever in tuck, 3 reps with 5 second hold. https://www.youtube.com/watch?v=SZV1-ts76CM
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Core:

5 sets:
5 dragon flag lowers. lower over a count of 5, and pause half way for a count of 3.
1.5 min rest.

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