Wednesday December 11, 2019

RX ATHLETES- Warm Up:

3 rounds:
50 foot mechanical bear crawl (knees close to floor) https://www.youtube.com/watch?v=4Gn4s6cmcCw
25 foot table-top/crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o&t=2s
50 foot arms overhead lunge.
25 foot alligator roll. https://www.youtube.com/watch?v=U3UYDspctYg
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Positional Virtuosity :

Every 90 seconds for 4 sets of each, alternating through:
A) 0:45 Handstand hold. (scale to box Handstand.
B) 0:45 top of ring row hold (chest to ring top of ring row), the steeper angle you are/closer to vertical, the easier.
C) 0:30 Bottom of push up hold, chest 1" off the floor at the bottom of the press.
D) 0:30 tuck lever.
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Pistol position :

Accumulate 1:00 pistol over medball hover each side.

then 5 x 5/5 deadstop pistols off a box. Other Foot stays off the floor. . __________________________________________________________________________
AB isometrics :

0:20 parallette single leg L- hold each side. https://youtu.be/V3hnphPbiAg
0:20 rest.
0:20 floor pike compression hold. Hands as close to the feet with feet as high as you can, compress!
0:20 rest.
0:40 hollow hold.
1:00 rest.
x4.

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SCALED ATHLETES- Warm Up 

3 rounds:
50 foot mechanical bear crawl (knees close to floor) https://www.youtube.com/watch?v=4Gn4s6cmcCw
25 foot table-top/crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o&t=2s
50 foot arms overhead lunge.
25 foot alligator roll. https://www.youtube.com/watch?v=U3UYDspctYg
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Positional Virtuosity:

Every 90 seconds for 4 sets of each, alternate through:
A) 0:45 Handstand hold (scale to box pike handstand hold). Locked arms, push the floor away to shrug up into ears.
B) 0:30 chest to ring hold (top of ring row position), the closer to horizontal you are, the harder this will be. scale appropriately.
C) 0:30 bottom of push-up hold, chest 1" off the floor at the bottom of the press, elbows vertical.
D) 0:45 top of scap depression hold, hollow body. Feet on box as assistance if required.
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Pistol position :

5 sets of 5 each side, no rest between sides.
Split squat with feet elevated, 3". Lower over a 5 count and Pause for 5 count with knee 2" off the floor.
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AB isometrics :

0:15 parallette single leg L -sit hold each side. https://youtu.be/V3hnphPbiAg
0:15 rest.
0:15 floor pike compression hold, squeeze as high as you can.
0:15 rest.
0:30 hollow hold, use the most challenging hollow progression you can. https://www.youtube.com/watch?v=BZDI4Wrnw70
1:00 rest.
x4.

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