WC 18th October 2021

 

B. Core conditioning set – rotate through each for 2-3 rounds (5 to 15 seconds rest between each exercise & 1 to 2 min rest between each set) 

B1. L-sit pulses on parallets / hands10 to 15 reps

B2. L-sit hold parallets / hands – 10 to 15 seconds 

B3. V-up pulses – 10 to 15 reps 

B4. V-up hold – 10 to 15 seconds

B5. V-ups – 10 to 15 reps

Notes. 

– The goal is to keep moving for an endurance response. Take no longer than 5 to 15 seconds between transitioning from one exercise to another. On completion of the V-up snap hold, rest 1-2 minutes – by stretching out your hip flexors before commencing round 2.

 

C. Hanging strict leg lift & compression work – complete at your own pace for 4 rounds:

C1. Hanging tuck-sit double leg extensions – 8 to 12 reps

C2. Tuck-sit with single leg or double leg extensions (low rings or parallettes) – 4 to 10 reps 

C3. Jefferson curl – 2 x 10 second holds

Notes.

– For rounds 2 to 4 replace C1. with the following hanging leg lift exercises:

Round 2. Negative hanging leg lifts – 3 to 5 reps (5 to 10 second eccentric lower down)

Round 3. Hanging tuck-sit with bent leg extension to the top bar – 3 to 8 reps

Round 4. Full straight hanging leg lifts – 5 to 10 reps 

 

D. Pull/Push strength – complete at your own pace for 2-3 rounds of all 4 movements:

D1. Bulgarian ring dips [1-3-5 reps]

D2. Bulgarian ring pull ups [3-5-8 reps] 

D3. Wide arm chin up hold [15-20-30 seconds]

D4. Lat stretches before and after each round – 15 seconds each stretch 

Notes.

– Move through each exercise at your own pace and ensure you stretch your lats out after completing one full round:

  1. 1 Bulgarian dip, 3 Bulgarian ring pull-ups, 15 second wide arm chin up hold
  2. 3 Bulgarian dips, 5 Bulgarian ring pull-ups, 20 second wide arm chin up hold
  3.  5 Bulgarian dips, 5 to 8 Bulgarian ring pull-ups, 30 second wide arm chin up hold
  1. Round 1 completed with stretching of the lats before repeating I-III again

 

Session 2 

 

A. Warm-Up

A1. Light jog to get warm – 4 to 6 shuttle runs (10-15m). Run at about 50% up and back a 10-15m strip.

A2. Animal walks – 2 x camel, bear, crab & gorilla (~10m). Walk up and back a 10-15m strip before changing to the next animal walk.

A3. Wrist stretches – 20 seconds in each position 

A4. Elbow thoracic bridge stretch – 10sec x 3

A5. Froggy Stretch – 60sec x 1

A6. Sitting Straddle stretch – 20 seconds (left, right, middle) x 2 

A7. Stretch out your lats and shoulders 

A8. Shoulder activation 

 

B. Core conditioning set – complete 3 rounds (no rest in between exercises until B5)

B1. Hollow rocks – 10 reps

B2. V-snap ups (straight legs) – 10 reps

B3. V-snap ups (bent knees) – 10 reps

B4. Hollow hold – 10 seconds

B5. Rest 60 seconds

 

C. Straight Arm Strength (eccentric focus) – complete 2 rounds at your own pace

C1. Banded pull downs – 12-15 reps

C2. Negative tuck front levers – 3 to 5 reps (3-5second lower down) 

C3. Negative hanging leg lifts – 3 to 5 reps (3-5second lower down) 

C4. Stretch – Jefferson Curls (2 x 10 seconds) and thoracic bridge (2 x 10seconds) 

 

D. Pull & Push strength (eccentric focus) – complete 2 to 3 rounds at your own pace

D1. Strict pull-ups (with legs hanging in an L-sit or tuck-sit hold) – 3 to 5 reps (5second lower down) 

D2. Ring dips – 3 to 5 reps (5 second lower down) 

D5. Stretches: lats, shoulder extension and arm out to side