Monday 25th April - Sunday 1st May 2022

Monday 25th April – Sunday 1st May 2022

 

Session 1

 

Warm up

 

Shoulder mobility 

Hollow and arch positions 

 

Skin the cat

 

5 x 5 use low rings if needed or in a tuck position 

 

Bar muscle up practice 

 

Ring muscle up drills

 

2 Rounds of:

1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds) L

 

3 Back support slide throughs

 

10 to 20-sec Ring support hold (thumbs out)

 

5 Supine arch hold (2-sec) snap to hollow hold (2-sec)

 

10 to 20-sec Bottom of ring dip hold

 

5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

 

2 Rounds of:

3-5 “Sling shot” drill

3-5 “Toes + hips” to standing drill* 

3-5 Russian dips 

3-5 “Toes + hips + knees + sit-up” drill*

 

Ring muscle up attempt

 

Accessory 

 

3 x 10 pull ups 

3 x 30 secs hollow rocks

 

Session 2

 

Warm up

Shoulder mobility 

3 x 5 Planche press up

3 x 10 body saw

 

HSPU practice

 

3 x 10-20 secs crow hold

 

3 x 10 secs headstand 

 

3 x 5 handstand kick ups

 

3 x 5 eccentric HSPU 

( bend knees once head has made contact)

 

3 x 5 kipping HSPU hold 2 secs at extension 

 

Strength training 

 

3 x 5 hanging straight arm pull down

( use band if needed to get some height )

 

3 x 10 commando pull ups

 

3 x 10 DB pull over HEAVY

 

3 x 10-20 secs chin over bar hold w/ 5 secs eccentric 

 

3 x 6-8 strict T2B

 

Superset

3 x 10-20 secs hanging tuck L- sit hold

3 x 40 secs arch hold