Monday 16th – Sunday 22nd May 2022

Session 1 

Warm up

Wrist / shoulder mobility 5 – 10 mins

Handstand hold practice 

Extended handstand holds on the floor facing down

2 sets:

5 x 20 secs hold / 20 secs rest

Downward facing dog holds

( focus on the line through wrists, shoulders, hips should be in ticked position)

3 sets:

30 secs hold / 30 secs rest

45 degree handstand holds

3 sets:

20 secs hold / 30 secs rest

Handstand kick ups with spotter or wall no holds

( the aim is to float up each time, don’t break you feet on the wall!)

Accumulate 20 kick ups 

Handstand holds against wall try and balance with feet off 5 mins practice 

10 mins handstand hold practice with partners

Conditioning:

30 secs work/ 30 secs off

Kipping swings

Press ups

V-Ups

Kipping pull ups

HSPU

Arch ups

Session 2 

Warm up

Shoulder and LAT mobility

Skin the cat

3 sets x 5 reps

Rest 1 min between sets

Front lever practice and progressions 10 mins

Use low rings where needed

T2B capacity

EMOM 10

8- 10 T2B

Strength training

Giant set

3 sets:

Dips x 10

Maltese Press ups x 15

Planche plank hold 40 secs

Russian twist x 30

Rest 1 min

Finisher coaches abs