#1 - Abduction & Handstands (July - August)

A1: Twisting out!

3 x 5+ reps

Now taking a diversion to get comfortable with twisting out from handstand. Stay super safe and get used to twisting and getting the foot to the floor before anything else.

A2: Weighted Tailor Reps + Iso Holds w. block between feet

3 x 10r + 30s pushing up into weights + 30s pushing down (no weights)

Version 3! Put a weight, block or anything between your feet. This will make it way harder and get us the final little push to get knees to the floor.

B1: Bent Leg Pancake GM

3 x 10 reps

The aim with these is to keep a perfectly flat back while hinging at the hips. This is

B2: Handstand heel pulls - 5s balance

3-4 x 30s of time on hands

More control in the belly, trying to balance for 2-3s each time. Feel free to do as many sets (more than 3 - that time and your energy allow).

C1: Cossacks through Horse

3-4 x 12 reps

Grab a weight and stay as LOW as possible as you transition from side to side.

C2: Multi-rep Lizard Push-ups

3 x 10 reps EACH SIDE

Do 8-10 reps on one side - then 8-10 on the other side. To increase difficulty reduce how much support you provide from the foot.

D1: Weighted Pancake Good Mornings

3 x 10r + 10-30s passive stretch at the end

You can chose to elevate yourself here or stay on the floor. The stretch should be felt in the adductors and/or hamstrings. It’s not about stretching the lower back. You may find it easier to rearrange but cheeks to get the hips to tilt forwards.

D2: Pancake Block lifts

3 x 10-20 beautiful slow and controlled reps.

This should be tough!! If there are no blocks just imagine they are there and lift over them!

3 Rounds 30s On / 10s Off Crunches (3 levels) Bike (elbow to knee) Alternating leg lowers (scissor legs) Big cue is to keep the lower back flat to the floor throughout. Actively try to pull the belly button to the spine for maximum impact! Don’t be afraid of starting with a more difficult variation and regressing to an easy one if necessary.