Monday 21st March - Sunday 27th March 2022

Session 1 

 

Handstand warm up

 

5  mins

Shoulder and wrist mobility

 

3 sets:

20 Downward dog heel lifts 

Child pose 20 secs hold

45 degree wall facing HS hold 20 secs * focus on a good hollow body position

6 Alligator rolls hold 5 secs in each position before rolling over.

 

4 sets:

Knees on box HS hold 30 – 40 secs * focus on stacking the hips over the shoulders

10 Straight arm Pullover on flat bench ( use a PVC pipe with a fractional )

 

10 mins practice

Wall facing handstand hold * focus on keeping the hollow body shape

 

5 sets:

Parallette L-sit hold in tuck 20 secs

20 secs rest

 

 3 sets:

15 Straddle leg lifts e/side

15 Pike leg lifts

 

Session 2

 

Warm up

 

2 Graffa walks

2 Bear walks

2 Ostrich walks

 

3 sets:

30 secs Plank hollow holds

 

3 sets:

Hollow holds with scissor kicks 20 secs

Hollow hold with flutter kicks 20 secs

Rest

 

Skin the cat practice and progressions

 

5 sets:

3 Skin the cats

Rest as needed

 

5 sets:

Ring support hold 20 secs

20 secs rest

 

EMOM 14

  1. 8 – 15  Kipping T2B
  2. Arch hold 30 secs

 

*Kipping T2B focus on keeping legs straight. Also maintain straight legs when scaling

 

Finisher

100 press ups

 

* maintain hollow body position