Wednesday 21st August, 2019

RX ATHLETES:

Hamstring Stretch + Thoracic Opener:

5 rounds:
20 second sciatic nerve floss each side. https://youtu.be/tzMU5zRG71Q
5 in and outs of standing pike stretch. https://youtu.be/B6--yoHH_Mw
30 second kick to wall handstand hold. Start with hands 2 feet away. Increase by a few inches each set. By keeping the midline and bum squeezed, this should feel like an intense shoulder and thoracic opener.
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Handstand Positioning:

Find a good pike position on a box, where the hips are stacked on the shoulders, on the wrists.
In this position, lift one leg up off the box, with the toe pointed, until the leg joins into the stacked position. So now you have one leg stacked, ankle - knee - hip - shoulders - wrists. And one supporting on the box.
Lift in and out of this for 4 sets of 8 reps each leg, pausing at the top.
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Hand Balancing:

2 sets of 30 second FLR, really leaning forward to warm up the wrists.
4 max effort sets of frog stand hold.
5 sets of wall walk, into max effort or 25 foot handstand walk away from the wall.

If you can't HSW yet, instead practice the following drill.
Over 15 reps, practice a tight forward roll. Start low to the ground, but progressively kick higher up, such that for the last 5 or so reps you are kicking into the handstand, finding the balance point where your weight falls forward, but then bending the arms to roll out of the handstand.
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Straight Arm Strength:

Every minute, alternate, x 5 each:
A) max effort lever hold. (Both knees, one knee bent or legs straight depending on ability ) https://youtu.be/rPtchk_15JQ
B) 2 bent knee skin the cat on the rings. Go as far as you feel in control. This can be limited intrinsically or by having rings low to the ground. https://youtu.be/Gc0CNL5eOlE
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Core:

40 Hollow body Dragon flag lowers. Minimum 5 count on the way down.
https://youtu.be/koyrNIpsrLk
If you can't do this. Scale to tucked dragons flag lowers, with both knees or one knee tucked.
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SCALED ATHLETES:

Hamstring Stretch + Thoracic Opener:

5 rounds:
20 second sciatic nerve floss each side. https://youtu.be/tzMU5zRG71Q
5 in and outs of standing pike stretch. https://youtu.be/B6--yoHH_Mw
30 second kick to wall handstand. Start with hands 2 feet away. Increase a few inches each set. By keeping the midline and bum squeezed, this should feel like an intense shoulder and thoracic opener.
__________________________________________________________________________
Handstand Positioning:

Find a good pike position on a box, where the hips are stacked on the shoulders, on the wrists.
In this position, lift one leg up off the box, with the toe pointed, until the leg joins into the stacked position. So now you have one leg stacked, ankle - knee - hip - shoulders - wrists. And one supporting on the box.
Lift in and out of this for 4 sets of 5 reps each leg.
_________________________________________________________________________
Hand Balancing:

2 sets of 30 second FLR, really leaning forward to warm up the wrists.
3 max effort sets of frog stand hold.

The bravery and the balance spot. Over 15 reps, practice a tight forward roll. Start low to the ground, but progressively kick higher up, such that for the last 5 or so reps you are kicking into the handstand, finding the balance point where your weight falls forward, but then bending the arms to roll out of the handstand.
_________________________________________________________________________
Straight Arm Strength:

Every minute, alternate, x 5 each:
A) max effort bent knee lever hold. (Both knees bent) https://youtu.be/rPtchk_15JQ
B) 2 bent knee skin the cat on the rings. Go as far as you feel in control. This can be limited intrinsically or by having rings low to the ground. https://youtu.be/Gc0CNL5eOlE
_________________________________________________________________________
Core:

40 Tuck Dragon flag lowers. https://youtu.be/93YYoqYN3vE

Minimum 5 count lower.

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