Filming list:
Piked HSPU x
Ring Dips
Shoulder Pressing all angles x
Single leg GM + Lift x
D1: Tricep Extension on rings
A2: Frog Rocks + IR x
Inverted DL
B1: Hollow chest to bar pulls -
C2: Goblet Squat + Bodyweight Squat + Sit in squat x
For Sarah:
B1: Weighted knees over toes long lunge (+anton) x
B2: Hanging or Handstand Walks x
C2: Hip Flexor & lean back
C2: Hip Flexor & lean back x
R shoulder is a bit fucked in top quarter of the CARs
Play with releasing
Hips
R side is restricted in abduction
L side less restricted smoother but still work it
Scapular on R side is a little bit lazy - doesn’t push in Piked HSPU
Strong Lats - easy 5 pull-ups
Single arm - stabilise, pulls,
Copenhagen plank
Split squats
Goblet squats (slant board)
Bodyweight calves
Hammy -
Flat hands to floor
Bridge work on off days
Does something light
5 days
Push, Hamstrings & Hip Flexors
Pull, Hip Rotation, Abduction & Squats
Leg Strength & Spine & Shoulder mob
Light Hips
Light Spine & Shoulders
Pull
Template A1/A2 with call-outs Red Text
Pull
Legs
Light Hips (squat Focus)
Prone Hip IR Work
Light Backbends & shoulders (thoracic focus)
Deadline: Friday 7th June