Wednesday 4th September, 2019

RX ATHLETES- Hamstring stretch and Thoracic Opener:

3 rounds:
20 second sciatic nerve floss each side. https://youtu.be/tzMU5zRG71Q
25 foot feet together gymnastic bear crawl (hips high, legs straight)
20 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.
25 foot feet together gymnastic inchworm.
25 foot gymnastic crab walk.
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Handstand Positioning:

3 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) if you can. If not Go as far as you can hold a good position.
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Hand Balancing:

2 sets of 30 second FLR, really leaning forward to warm up the wrists.
3 sets each side of 10-15 second single arm support in pike with feet together. Elevate feet if capable.

The balance spot.
6 minutes of practice:
Free standing handstand.
Using the same position as in your body tighteners, get into a handstand - against the wall if you prefer. Find a perfectly straight position, pushing the floor away to get tall. Aim to accumulate 90 seconds of free standing handstand time, learning to shift your weight by pushing with your fingertips if you fall forward, and relaxing your fingertips if you fall back.
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Straight Arm Strength + Leg Accessories:

Every minute, alternate, x 5 each:
A) 3 Ice cream makers. Bent knee/s to scale. https://youtu.be/rFIW5XKq0iI
B) 3/3 Bulgarian split squat with a 5 second eccentric. Standing on thick 20kg
plates.
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Core:

5 x 1 slow as possible dragon flag lower to the floor. Scale by tucking one or both legs. Hollow body is he priority. Hips high, heels down, but no breaks to the body. Global curve. If you're not sure, film yourself. https://youtu.be/93YYoqYN3vE
Stop early if you accumulate 2 minutes of eccentric loading time. 
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SCALED ATHLETES- Hamstring stretch + Thoracic Opener:

3 rounds:
20 second sciatic nerve floss each side. https://youtu.be/tzMU5zRG71Q
25 foot feet together gymnastic bear crawl (hips high, legs straight)
20 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.
25 foot feet together gymnastic inchworm.
25 foot gymnastic crab walk.
__________________________________________________________________________
Handstand Positioning:

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

The balance spot.
6 minutes of practice:
Using the same position as in your body tighteners, get into a handstand against the wall. Find a perfectly straight position, pushing the floor away to get tall. Aim to accumulate 90 seconds of free standing handstand time, learning to shift your weight by pushing with your fingertips if you fall forward, and relaxing your fingertips if you fall back.
__________________________________________________________________________
Straight Arm Strength + Leg Accessories:

Every minute, alternate, x 5 each:
A) 5 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) 3/3 Bulgarian split squat with a 5 second eccentric. Standing on thick 20kg plates.
_________________________________________________________________________
Core:

3 x slow as possible dragon flag lower to the floor. Scale by tucking one or both legs. Hollow body is he priority. Hips high, heels down, but no breaks to the body. Global curve. If you're not sure, film yourself.  https://youtu.be/93YYoqYN3vE

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