Skill Work 10 mins: Bent Arm Pressing or lifting from Crow
Two options of creating the same position.
Difficult: Bent Arm Press
Pike Push-up down, try to get all the weight into the hands and lift the feet.
Three levels
- Get into crow and feel the weight balance in the hands. Try to get the centre of gravity over your first knuckle.
- Try and lift the knees a little
Lift into Handstand(not yet)
Pushing Shoulder Prep - ER Focussed
Unyielding isometrics - prone with dumbbell
Isometric Ramping into 10s hold
1-3 rounds of
Slow build to 70-80% of max effort
Hold for 10s
A1: HSPU Biased Military Press
3-4 x 8r
Use a barbell and keep the elbows stacked underneath the hands. This is slightly different to a normal shoulder press. Try to keep the ribs pulled down.
A2: Quads - hand on floor version
2 x 60-90s of work
Creating a little more cross body tension here - get one hand on the floor and the other hand holds the foot. The closer you pull the heel to the but the more stretch you will get.
B1: RTO Push-Ups
3 x 8 reps
Make these easy! Walk the feet forwards and really create the feeling of push in the shoulders.
B2: Hamstring PAILs and RAILs
1 x 60s passive, 10s push, 10s pull
C1: Handstand shoulder taps (Stage 2 walks)
3 x 30-45s
Now you are staying in a handstand position and trying to tap shoulders! Keep the same good form as before - pushing through the shoulders and trying to smoothly lift one hand and then the other.
C2: Jefferson Push Downs
3 x (3x10s)
Using a weight of up to 10kg try to push it as low as possible. Squeeze quads to keep the knees locked out. Each set has three lots of 10s pushing down.
D1: Landmine Shoulder Press
3 x 10-15r
DO NOT LET THE ELBOW COME LOWER THAN THE SHOULDER. This means the tension stays in the front shoulder and you don’t get to relax. DO NOT let the ribs flare, keep them pulled down. Start with just the bar for set one to get a feel for 15 reps.
D2: Overhead Hip Flexor Work
3 x 10r + 10s
A little weight overhead to get more stress travelling through those hip flexors. It doesn’t need to be heavy 5-16kg but really make sure you feel it in the hip flexor. There should be no discomfort in the lower back!!
E1: Front Split Isometrics
3 x 30s passive, 30s pushing down, 30s pulling deeper Set-up like you did for the slides. Slide out to a comfortable stretch. Level 3: 30s passive + 30s pushing down + 30s pulling down into the stretch