Monday 26th - Thursday 29th October 2020

Monday 26th October

 

Kick up to handstand ( use a wall if needed)

3 Mins max attempts at handstand hold

Rest 1 Min

2 Mins max attempts at handstand hold

Rest 1 min

1 Min max attempts at handstand hold

 

Hang in False grip

2 sets:

30 secs Hands to chest

Rest 30 secs

30 arms at 90 degrees

Rest 30 Secs

Arms at full extension

Rest 1 min

 

False grip pull ups / ring rows

3 sets:

A1. 3- 5 False grip pull ups or 8 – 10 False grip ring rows

A2. 8- 10 Supinated grip Barbell bent over rows

 

HSPU practice ( sets ups plates and a box, stack the hips over the shoulders)

3 Sets:

B1. 8- 10 Box HSPU’s 5 secs hold end of each rep

B2. 8-10 Seated DB Z-press

 

Core Strength

C1. 20 secs Plank hollow position hold

C2. 15- 25 Wide arm press ups

 

Thursday 29th October

 

Paralette crab extensions

3 sets:

10 reps with 2 secs hold at extension

20 secs Hanging body tighteners

 

3 sets:

7 Ring swings towel drill

10 – 15 secs hold Arch ups on bench

 

3 sets:

5- 7 Ring lever small rocks

5 – 7 Hollow rock hip extension drill

 

3 sets:

10 -12 Horizontal ring rows

10- 20 Paralette deficit press ups

10 Theraband pass throughs