Back Walkovers
A1: Dumbbell External rotation
2-3 x 8-10r
Start with a light weight. Maintain tension as you take the weight as far into external rotation as possible.
A2: Hip Flexor w. lean back
1-2 x 90s each side
The aim here is to get into the hip flexor with a little lean back - do not allow this to be felt in the lower back!!
B1: Bench Thoracic
3 x 10 reps
Start out using feet as support and eventually move no support. To increase difficulty you can straighten the legs…
B2: Active Cobra
3 x 20s
The active component! block something under your feet and actively arch up as much as possible.
C1: Handstand Walk down to bridge
2-3 x 10r
Push tall through the shoulders and actively pull the foot down to the floor. Adjust the distance of your hands to the wall to make it just possible!
D1: Wall assisted back walk overs
3 x 3-10 reps
Start by walking the feet really high up the wall and kicking off with lots of force to take you through handstand. As you get more comfortable start to slow the movement down and initiate it by pushing the chest and shoulders away from the wall.
