A1: Piked HSPU
4 x 5-7r
Dropping the reps a little to let you increase the difficult and load the shoulders even more!
A2: Supine Leg Extensions + Lifts
3-4 x 6-10r + 6-10r + 6-10r
Start with just 6 reps of each (bent support leg, straight support leg, both legs straight lifts) and add a 1-2 reps a week as you get stronger. This is horrific.
B1: Dips on rings
3 x 10 reps + 10s hold
Upped to 10 reps! Really try to lock out at the top and depress the shoulders. Keep the rings close to your sides for the 10s hold on last rep.
Aim is to get as low as possible in each dip (preparing for muscle-up) and lock out fully at the top of each rep. Hold the final rep for 10s trying to hit pecs and externally rotating the arms.
B2: Quads on the wall
3 x 90s each side + isometrics
Total stretch time each side is 90s. Perform 1-2 isometric pushing the toes into the wall for 10s.
3 x 45-60s
We’re creating twisting motion in the shoulder as we push overhead. This should stimulate more of the deltoids and is opposite to the twist in the rotation in the dips.
C2: Single Leg Good Mornings + Lift
3 x 10 r + 10s lift (each side)
Be super strict with keeping a flat back in the good mornings and then try to lock out both knees fully for the lift. You should feel the lift in the quads and the hip flexor.
D1: Tricep Extension on rings
3 x 15-20r or 60s
Try to get a stretch through the triceps as you are doing this - go real easy the first time. It can be quite a heavy hit the day after.
D2: Long lunges
3 x 10r + 10s
This is about learning to create more opening through the hip flexors while the glutes really work.
E1: Front split slides
3 x 10r (each side)
Perhaps the hardest of all the mobility today. Try to find an equal stretch in both hip flexor and hamstring.