Pull, Hip Rotation, Abduction & Squats
A1: Front Lever Reps
3-4 x 5-8 reps
Set the shoulders on each rep. Maintain straight elbows. Try to extend the body a little but make sure you get hips in line with shoulders before pulling back up. Add a mini hold in the most difficult position to increase difficulty.
A2: Rotational Hip Sequence
2 x 10s of everything (each side)
Supine Side to side reps Knee taps - inside, outside Straight leg abduction
You can let your bum be on the floor the whole time! Do all on one side, then go back to front lever reps before doing the other leg.
B1: Chest to Bar Pull-Ups
3-4 x 5-6r
NOW - the same beautiful form as you had for chins but applied to the pull-ups.
B2: Dumbbell Tailor Pose
3 x 10 reps + 10s hold
Use a dumbbell and try to get the knees as close to the floor as possible!
C1: Single Ring (narrow) Elevated Feet Rows
3 x 8-10 reps
Line up a box so it’s approximately the same height as the rings and row! Use nice scapular movement (you can do better than the video!)
C2: Straddle Sequence
3 x 6-10 reps of each
A tasty trio of movements. Step 1 is good mornings. Keep a flat lower back and try to hinge from the hips. Step 2 round and arch the lower back, try to really feel the hips moving. Step 3 move side to side hunting for tension in the adductors.
C1: Single Arm vertical - continuous tension sets
2 x 30-60s
Using a cable machine perform a pull-downs focussing on full scapular movements BUT trying to maintain tension in the lat the whole time! Use a weight that lets you work for approx 60s until failure! (Very similar to last phase - now vertical)
D2: Half frog Slides
3 x 10 reps each side
A nice way to help you go deeper into the cossack!
E1: Reclined Bicep Curls
3 x 12-15 reps each
All about finding a massive pump int he biceps!
F1: Cossack Squats - one side at a time reps
3 x 6-10 reps (each side)
Pick the more challenging side to do first! Spend 3s at the bottom of each rep to allow yourself to sink deeper.