Wednesday 25th September, 2019

RX ATHLETES- Hamstring Stretch + Thoracic Mobility:

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:

Two minute tabata: 20 seconds on, 10 seconds off for 2 mins:
body tightener. https://www.youtube.com/watch?v=Yz0feOeHm6k

For quality:
15 wall walks.
Pause at 45 degrees for a 3 count on the way up and way down and with the nose and toes against the wall getting full body tension.
Throughout, try keep the arms locked, core tight, hands cubic distance apart (elbow to fingertips).
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Hand Balancing:

For those who can handstand:
In 5 minutes: accumulate max reps free standing handstand push up.
Then:
5 rounds:
M.E. DB push press 2 x 22.5kg/15kg.
50 foot HSW.
2:00 rest.

For those who can't:
10:00 practice free standing handstand, creating full body tension, or trying your favourite drills from the last 5 weeks.
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Straight Arm Strength:

Every minute, alternate, x 5 each:
A) 4-6 ice cream makers. Bend one or both knees as needed.
B) 20 second Back lever in tuck, play with extending one leg at a time.
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Core:

Every 2 mins x 5:
Max duration hollow body dragon flag hold, approx 45 degrees.
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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.

Two minute Tabata: 20 sec on, 10 seconds off. Body tighteners. https://www.youtube.com/watch?v=Yz0feOeHm6k

For Quality:
15 wall walks. Pause at 45 degrees on the way up and down for a 2 count. Focus on shifting the hips, keeping the arms locked and the hands the cubic distance apart throughout (the distance from your fingertips to your elbows).
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Hand Balancing:

In a Tripod headstand, for quality:
30 straight leg lowers, tapping the floor and then returning to stacked position. Keep the insides of the feet and thighs together throughout, and more weight in the hands than the head.
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Straight Arm Strength:

Every minute, alternate, x 5 each:
A) 5-6 bent knee ice cream makers.
B) Back lever in tuck, 20 second hold, play with extending one leg at a time, as slightly as comfortable.
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Core:

Every 2 mins x 5:
Max duration dragon flag hold.
Scale as necessary to hold a duration in the region of 30 seconds, by tucking one or both legs. Keep that hollow body.

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