Wednesday 28th August, 2019

RX ATHLETES- Hamstring + 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:

5 sets :
15 second body tightener to 5 second angled wall hold x 3. Over the 3 reps of each set, start by walking to 30 degrees, then to 60 degrees, then to 90 degrees (nose and toes on the wall).
1 min rest.
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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, with one leg lifted off the elbow. Switch each set.
Then choose the one that best fits you:

CAN HSW:
Every minute for 10 minutes:
25 foot unbroken HSW. Think virtuosity of positioning.

Ninja at HSW:
Every minute for 10 minutes:
30 double unders.
30 foot unbroken HSW.

CANT YET HSW:
Practice the following drill for 10 minutes:
Rest sensibly, this is for quality.
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. 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) 6 max height straight arm pull ups. Keep hollow body. https://www.youtube.com/watch?v=uaw9hGhpqxQ
B) 15-20 second bent knee back lever hold. https://www.youtube.com/watch?v=LfyGMZh-Bz4
Too easy? Straighten one or both legs.
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Core:

5 x M.E. Hollow body dragon flag hold at 45 degrees. 1 min rest.
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 + 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:

5 sets :
10 second body tightener to 3 second angled wall hold x 3. Over the 3 reps of each set, start by walking to 30 degrees, then to 60 degrees, then to 90 degrees (nose and toes on the wall) if you can. If not Go as far as you can hold a good position.
__________________________________________________________________________
Hand Balancing:

2 sets of 30 second FLR, really leaning forward to warm up the wrists.
3 max effort sets of frog stand hold, 1 min rest between.

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. 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) 6 max height straight arm pull ups. ( we dont expect anyone to get as high as seen, its just straight arm strength work ) https://www.youtube.com/watch?v=uaw9hGhpqxQ
B) 10-15 second bent knee back lever hold. https://www.youtube.com/watch?v=LfyGMZh-Bz4
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Core:

5 sets: M.E. Tuck Dragon flag 45 degree hold. https://youtu.be/93YYoqYN3vE

 

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