A - Cartwheels & Cossacks
A1: Elevated Pigeon Sequence
2-3 x 10r front, 10 rep back leg
Continuing down the path with this. Go hunting for work in the deep hip capsule for 10r then try to hit the hip flexor of the back leg for 10 reps!
A2: Chest to wall leg switches
3 x 10 reps
This is a lot about building up control and understanding in handstand but also a great way to stress the shoulders in different angle. Use a wall behind you to start with for confidence. Make sure you kick up with alternating legs - this is can be a big challenge!
B1: Frog Slides (SAME)
3 x 10r + 10s lift
Sticking with this beauty! Use the sliders and create some more range!
B2: Chest to wall tuck slides/walks
3 x 5-8 reps
C1: Hands on knee cossack (ankle directional)
3 x 12-20 reps
Use your arms to direct the bent leg knee directly over the toes and keep the ankle and knee stacked. The aim is to go as low as possible with perfect foot, ankle and knee alignment.
C2: Elevated Hands Push-Ups
3 x 5-10 reps
Use the block you use for the pigeon work. Try to get 5r with chest going as close to the block as possible!
D1: Straddle Ups
3 x 5-10 reps
Try to get hands off the floor at the top of each rep.
E1: Banded MS or bonus KB MS!
1 x 90s
The thicker the band the more intense this gets. Try to relax here as much as possible and slowly let the feet to come down towards the floor. If possible also try to turn the knees down towards the floor (creating external rotation in the hip)
