A1: Squat & fig. 4 sequence
2-3 full rounds, 10 reps of everything
Supine Side to side reps Knee taps - inside, outside Straight leg abduction
Do all of one side and all of the other. Hands facing back behind you, trying to keep your bum just off the floor.
B1: Wrist routine
1 x 10r of each exercise
Circles, First kickle PU, Knuckles
B1: Horse Stance Hold
3 x 30s (+5s each week)
Drive the knees out, twerk the hips and try to sink as low as possible. If you can easily get your hips and knees at the same height, place the feet a little wider apart.
B2: Building to handstand walks
3 x as many reps as possible with good form
Pick a version that works for you. Push strong with the shoulders, try to keep the elbows locked out and work until the shoulders give out!
C1: Frog Slides
3 x 10r + 10s lift
Back to this beauty! Now we have a little more range I want to try and get that range solidified. Try to hold the end of each rep for 1-3 seconds!
C2: Handstand Kick-Ups (hands on floor version)
3 x 5-8 reps
D1: Ever Widening Good Mornings
3 x 5-10 reps + 5 breaths in final rep
For each rep try to keep a nice flat or ideally arched lower back. For each rep hold a moment in the stretch position. Keep getting wider and wider until you can’t go any further. Hold the last rep for 5 breaths. You can finish the set by sitting back and down into your pancake and jiggle the legs.