A1: Piked HSPU
3-4 x 8r
Make sure the chair is not going to slide… Keep elbows on top of hands and take head forwards and in front of the hands. Concentrate on elevating the scapulars and resisting gravity!
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 8-10
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.
C1: Shoulders pressing @ all angles
3 x 45-60s
Start light, you are not looking to just get as many reps as possible. The aim is to find and explore the odd angles of the shoulder. Where feels gross, uncomfortable - particularly in the right. That’s where we want to strengthen.
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.