Warm up

dowel shoulder work
banded shoulder work
peanut release of forearms and lats

Review from last week

Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position

first thing …engage lats while doing hollow rocks

Part 1 3 rds First thing … If still having problems on rig go back to the floor with hollow rocks.

1.hollow rock hold 30 sec / 10-20 sec scaled

2. super man hold 30 sec 10-20 sec scaled

Take it to the rig

Part 2 In shoulder retraction 3rds

3 sec hold hollow rock position, lats engaged, shoulders will be closed
3 sec hold super man position, lats engaged , shoulders will be open
10 weighted pull over, keeping natural curve of spine

Part 3 3 rds of 3

5 Shoulder retraction ….. close and open your shoulder …wrap all fingers around the bar and thumb in front

5 lat pull downs with a band from a high position….. Tall peeps go on knees

PUSH UP PROGRESSIONS Part 1

10-35 lb weight stand and hold weight above head with a tucked in pelvis 30 sec, holding position from the picture
10 presses into downward dog
20 sec straight arm lifts in prone position, tuck pelvis in
5 rolling compressions wide leg sit ups, goal keep heels down
10 seated straight leg lifts…. goal to get hands close to feet. point toes and stay tight
10 seated wide straight leg lifts… keep hand in the centre
options walk up wall keeping everything tight like in move 1.
or try on a mat frog stands.
push straight up from frog stand hold compression in the body, have a spotter to help, you hold.

Marine drive sprint and back…… find your best time !!